Saturday 6.15

Saturday 6.15

SATURDAY
CrossFit

Strength: Low Bar Back Squat
5-5-5-5, then 2-2-2, first rep normal then second rep with 4s pause

WOD: 18m AMRAP
– Run 1 Mile (buy in) –
then AMRAP with rest of time:
15 Hang Squat Snatch 75/55
10 Squat Clean
5 Wall Climbs

S: Run 800m, Power Snatch, Power Clean
L1: Run 1200m, Power Snatch
Rx+: 105/75

Sweat
Core: 3 Rounds
35 Situps
60s Forearm Plank
25 KB Swings, eye high
– After 3 Rounds perform 35/30 Cal AB/Row

Conditioning: 18m AMRAP
Run 1 Mile Buy In, then with remaining time perform
15 KB Swings, full OH
10 Wall Ball
5 Wall Climbs

The Program
1. Strength and WOD

2. 5 Rounds
Row 1000m, rest 1:1

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