Sunday, July 15th


CrossFit

For time

50 Bench Press (BW)

40/30 Cal. Bike

50 Deadlifts (1½ BW)

40/30 Cal. Bike

50 Front Squats (¾ BW)

40/30 Cal. Bike

 


BLDR45

a) Australian Pull-ups (3x10)

b) Single Arm DB Bench (5x10, each)

c) AMRAP 20

0:00-10:00

200m Run

10 DB Power Cleans

10 Box Jumps

10:00-20:00

200m Run

10 DB Snatch (5 each)

10 Box Step-ups


BLDR30

a) 3 Sets (superset)

12 DB Bench Press

60 seconds Max AbMat Sit-ups

8 DB Bent Over Row

Rest 1 minute

b) Against a 5 minute clock…

400m Run

Max Cal. Bike

Park Roberts