Sunday, July 22nd


CrossFit

a) 6 Rounds (superset)

Deadlift (5-3-1-5-3-1)

10 Seated DB Strict Press

Rest as needed

b) 21-15-12-9

Power Snatch (light)

Box Jump

Pull-up

 


BLDR45

 

a) 3 Rounds (superset)

16 Single Arm KB Bentover Row (8 each arm)

6 Strict Wide Grip Pull-ups

Rest 60-90 seconds

b) 4 RFT

15/10 Cal. Bike

10 Box Jumps (tall)

12 RKBS

12 Single Arm Ring Rows (6 each)


BLDR30

4 RFT

500/400m Row

400m Run

Park Roberts