Friday 7.12

This is one of those “always remember where I was when this happened” moments.

FRIDAY
CrossFit

Strength: Overhead Squat
Find a 1 rep max in 15-20 minutes

WOD: 10 Minutes
3 Min AMRAP : Wall Ball 20/14
then 7m AMRAP
3 Clean and Jerk 135/95
3 Toes to Bar
6 CnJ
6 TTB
… continue for 7 minutes
Score is Total Reps

S: 75/55, Situps
L1: 115/75, Scaled TTB
Rx+: 145/100

Sweat
Core: 12m AMRAP
3 Plate Getup
6 Russian Twist each side
9 Situps
12 Hollow Rocks
Run 200m

Conditioning: 20 Minutes
3m AMRAP: Wall Ball
7m AMRAP
3 KB Swing
3 Situps…continue +3 for 7m
then REST 2 Minutes, then
3m AMRAP : Wall Climbs
5m AMRAP
3 Burpees
3 Lunges (each leg)
…increase x3 for 5 minutes

The Program
1. Strength and WOD

2. High Bar Back Squat
12m AMRAP, max sets of 2 reps, 315/205

3. 3 Rounds
10 Muscle Ups
30 Cal AB

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