Monday, July 24 2017.

Monday, July 24 2017.

 

CrossFit:

 

OLY - Every 3:00, 5 Rounds

Power Clean

Shoulder to OH

Hang SQUAT Clean

Shoulder to OH

---Drop the bar, repeat complex. 2 reps total---

 

*Perform all sets @ 65-85% of complex MAX.

 

 

WOD - With a running clock

0:00 - 8:00 - AMRAP

10 Back Squats [115/75]

14 Alt. Jumping Lunges

 

8:00 - 10:00 - Rest

 

10:00 - ----- - For time

800m Run / 14 Laps *

 

*Universal route for all classes = 2x via Legion Ave. to Car Wash and behind the gym.

 

 

 

 

GSP Body:

 

WOD - 7 Rounds for time

12 Burpees

17 Wallballs [20/14]

22 Jumping Lunges