Wednesday, August 1st


CrossFit

a) Bench Press (8x8)

b) 3 Rounds (superset)

10 Incline DB Bench

15 DB Bentover Row (semi-supinated)

20 Russian Sit-ups

Rest 90 seconds

c) For time (TCO 5)

25/20 Cal. Bike

50 Wallballs

 


BLDR45

a) Strict Press (7 minutes to find 1RM)

b) AMRAP 5

Max Push-ups

c) AMRAP 9

10/8 Cal. Bike

8 Alternating DB Snatches (mod)

6 No Push Burpees


BLDR30

5 RFT

12/10 Cal. Bike

10 DB Push Press (mod)

25 Air Squats

Park Roberts