Saturday 7.20 : IT’S HOT, DRINK WATER

SATURDAY
CrossFit


Strength: Low Bar Back Squat
5-5-5
then 1-1-1-1-1 with 7s pause in bottom

WOD: 5 Rounds, 1:30 work with 1:30 rest. Each round is an AMRAP
5 Squat Clean Thrusters 95/65
10 Cal Row/AB
3 Wall Climbs

– Start where you left off the round before

L1: 75/55
Rx+: 115/75

Sweat

Core: For Time
100 Russian Twists w MB
Run 400m
50 Hollow Rocks

Conditioning: 5 Rounds, 1:30 work with 1:30 rest. Each round is an AMRAP
10 KB SDLHP
10 Cal Row/AB
3 Wall Climbs

  • Start where you left off the round before

The Program
1. Strength and WOD

2. 5 Rounds
5 Muscle Ups
10 Thrusters 135/95

3. Deadlift
5-5-2-2

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