Wednesday, June 20th


CrossFit

a) AMRAP 7

7 DB Power Cleans (mod)

10 Pull-ups

b) Rowing Intervals (4 x 500m @ 80%, rest 2)

 

 


BLDR45

a) Tempo Deadlift (3-2-1-2-3, 3111)

b) For time (TCO 15)

50 Hanging Knee Raises

50 Push-ups

50/40 Cal. Row

50 Weighted Box Step-overs

 


BLDR30

a) EMOM x 10

Min 1: 16 Weighted Lunges

Min 2: 12 Burpees

b) 3 Sets

20 Sit-ups

60 second Plank Hold

Rest 1 minute

Park Roberts