7/15/19

July 15, 2019

Crossfit:

 

Metcon:

10 min EMOM

 

4 Front Squats (155/95#)

2 Push Press (155/95#)

4 Box Jump Overs (30/24”)

 

If  the reps aren't completed in 1 min, it becomes an AMRAP.

 

Strength:

 

Pause ring rows- 5x4 (Rx: heels on a 12 inch box)

 

Pause at the top for 1 second.

 

Crossfit Light:

 

1.

For Time

 

350m Row

25 Med Ball Squats (20/14#)

25 Russian Twists (20/14#)

250m Row

20 Med Ball Squats

20 Russian Twists

150m Row

15 Med Ball Squats

15 Russian Twists

 

2.

Finisher

 

2 Rounds for reps

 

1 min Squat Thrusts (No push up burpee)

30 sec Rest

1 min SU

 

Rest 90 seconds between rounds

 

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