Sunday, July 1st


CrossFit

5 Rounds (start with a different movement each round)

14 KBS (mod)

60 Double-Unders

14 SDHP (light)

14 Box Jumps

14 Hang Snatch (light)

Rest 3 minutes

 

 


BLDR45

a) 3 Rounds (superset)

10 DB Push Press

10 DB Front Squats

45 second Plank Hold

Rest 1 minute

b) 2 Rounds

AMRAP 3

Max Cal. Assault Bike

Rest 90 seconds

AMRAP 3

6 Medball Cleans

6 DB Renegade Rows

6 KBS

Rest 90 seconds


BLDR30

AMRAP 15

50 Single-Unders

15 V-ups

9 Single Arm DB Shoulder to Overhead (each, switch after all 9)

3 Burpee Pull-ups

Park Roberts