Wednesday, August 22nd


CrossFit

EMOM x 30

Min 1: 3 Deadlifts (heavy)

Min 2: 2 Legless Rope Climbs

Min 3: 20 second Max Cal. Bike + 30 second Recovery pedal

 


BLDR45

a) SA KB Front Rack Walking Lunge (4 x 40m (20m each) rest 90 seconds)

b) AMRAP 5

100m Run

10 Alternating DB Snatch (mod)

12 Sit-ups

Rest 2 minutes and repeat


BLDR30

3 Rounds (1-minute stations)

Medball Cleans

DB Push Press

Box Jumps

Cal. Row

Plank Hold

Rest

Park Roberts