Friday, August 25 2017.

Friday, August 25 2017.

 

CrossFit:

 

STRENGTH - 3 Rounds *22:00 cap.

AMRAP Bench Press @ 75% of 1RM. *
---Rest 1:00---
AMRAP Strict Pullups / Ring Rows

*Bouncing ALLOWED.
GO TO FAILURE EVERY SET.
Rest as needed after Pullups.

 

WOD - With a 12:00 cap

50 HSPU / Pike / 100 HR Pushups
25 L Arm Stationary Lunges w/ DB Overhead [50/35]
25 R Arm Stationary Lunges w/ DB Overhead
AMRAP Toes to Bar / HKR

 

 

 

GSP Body:

 

WOD - With a running clock
 


5 Rounds
25 AbMat Situps
100 Jump Rope Singles / 35 DU

---Rest 3:00---

4 Rounds
18 AbMat Situps w/ [25/15] Plate
150 Singles / 50 DU

---Rest 3:00---

1 Round
600m Run / 11 Laps w/ PLATE