CrossFit – Wed, Jul 3
Metcon (Time)
<p>21-15-9 <br>Thruster (75/55)<br>Push Ups<br>rest 1 min<br>21-15-9<br>Thrusters (95/65)<br>Pull-ups<br>rest 2 min<br>9-6-3<br>Thrusters (115/80)<br>HSPU </p>
CrossFit – Tue, Jul 2
Metcon (Time)
<p>100 DU Buy In<br>20-18-16-14-12-10-8-6-4-2<br>Deadlift (185/115)<br>Hollowrocks<br>Sit Ups<br>then <br>100 DU Buy Out<br> </p>
CrossFit – Mon, Jul 1
Metcon (Weight)
<p>Barbell Lunge (from rack) (alternating legs)<br>Warm Up: 0 to 5 min<br>Set 1: 10 reps<br>Set 2: 8 reps<br>Set 3: 6 reps<br>Set 4: 4 reps<br>Set 5: 2 reps<br>Score is total weight of all 5 sets<br> </p>
Metcon (AMRAP – Reps)
<p>1min30s burpees<br>30s rest<br>1 min burpees<br>1 min rest<br>30s burpees</p>
