CrossFit – Mon, Jul 31
Hang Snatch (Weight)
Metcon (AMRAP – Rounds and Reps)
<p>10 Min AMRAP</p><p>50 sit up buy in </p><p>then</p><p>20 Push Ups</p><p>10 Box Step Overs</p><p>Complete another 50 sit up re-buy in at 5:00 mark</p>
CrossFit – Sat, Jul 29
Metcon (Time)
<p>Teams of 2</p><p>Partner 1 400m </p><p>Partner 2 400m </p><p>Partner 1 400m</p><p>Partner 2 400m</p><p>40 hang clean (135/95) (alternating every 5 reps)</p><p>Partner 1 300m </p><p>Partner 2 300m </p><p>Partner 1 300m</p><p>Partner 2 300m</p><p>30 Front Squats (135/95) (alternating every 5 reps)</p><p>Partner 1 200m </p><p>Partner 2 200m </p><p>Partner 1 200m</p><p>Partner 2 200m</p><p>20 Thrusters (135/95) (alternating every 5 reps)</p><p>Partner 1 100m </p><p>Partner 2 100m </p><p>Partner 1 100m</p><p>Partner 2 100m</p><p>10 Hang Clusters (135/95) (alternating every 5 reps)</p>
CrossFit – Fri, Jul 28
Metcon (AMRAP – Reps)
<p>DB Bench Press</p><p>3 sets max reps (55/35) (70/55)RX+</p>
Metcon (Time)
<p>Cardio Finisher</p><p>1000m ROW</p><p>50 burpees </p>
