Thursday, August 30th


CrossFit

a) EMOM x 8

1 Snatch Grip Deadlift + 1 Hang Snatch

Rest 2 minutes

AMRAP 5

Max Power Snatch (weight from above)

b) EMOM x 12

Min 1: 14 Weighted Reverse Lunges

Min 2: Max Ring Dips (unbroken)

Min 3: 14 Burpees

 


BLDR45

a) 6 Rounds (superset)

4 Tempo Deadlifts (21X1)

6 Temp Box Dips (21X1)

Rest 90 seconds

b) 2 RFT

18 Deadlifts (light)

21/16 Cal. Row

Rest 2 minutes


BLDR30

a) AMRAP 10

1 Mile Bike

30 Weighted Lunges

30 Push-ups

b) 3 Rounds

30 seconds Max Curls

30 second DB Hold (90 degrees)

Rest 60 seconds

Park Roberts