Wednesday, July 20 2016.

Wednesday, July 20 2016.

 

CROSSFIT:

 

STRENGTH – Deadlift

10-8-6-4-2

*Increase weight every set. Touch n’ go.

If you have a 1RM, start around 60%.

 

 

WOD – For time

 

Buy-in of a 600m Run *, then..

 

2 Rounds

50 Wallballs 20/14

35 Toes to Bar / 50 Hanging Knee Raises

20 Deadlifts 225/155

 

*600m = Side door to stop sign, make a right to the stop light, another right down the hill, one more right before the car wash.

 

 

 

 

BOOT CAMP:

 

WOD – Partner AMRAP 25 *

400m Row

25 Deadlifts

15 Synchronized Burpees

200m Run *Both must run.

25 Ring Rows / Pullups

15 Synchronized Burpees

 

*Partition (Except for run) as your team sees fit.

One works at a time.

 

 

CLOSER – 4 Rounds

30sec. Plank Hold

30sec. Rest