Friday, August 4 2017.

Friday, August 4 2017.

 

CrossFit:

 

STRENGTH - 3 Rounds *22:00 cap.

AMRAP Bench Press @ 65% of 1RM. *
---Rest 1:00---
AMRAP Strict Pullups OR Ring Rows

*Bouncing ALLOWED.
GO TO FAILURE EVERY SET.
Rest as needed between rounds.
Score is weight, total bench presses, total pullups/rows.

 

WOD - Alt. EMOM 20

1. 16 Alt. DB Snatches [50/35]
2. 50 DU / 125 Singles
3. 16 Alt. DB Snatches
4. AMRAP 100' INDOOR Shuttle Run
5. Rest

* Score is LOWEST # of Shuttle Runs out of all rounds.
50' out, 50' back = 1 Run.

 

 

 

 

GSP Body:

 

WOD - 1:00 work, :30 rest for 5 rounds *

1. Jump Rope Singles [DU if you have them]
2. rKBS [53/35]
3. Mountain Climbers
4. Calorie Row

* No scoring. Keep the intensity level up!