Saturday 7.6 : We Open!

Saturday
CrossFit
Strength: Low Bar
5-5-5-5-5

WOD: For Time
21 HSPU
21 Deadlift 225/155
Row 250m
15 HSPU
15 DL
Row 500m
9 HSPU
9 DL
Row 750m

Sweat
Core: 10m AMRAP
“Annie”
– if and when finished, amrap Hollow Rocks with remaining time

Conditioning: For Time , 20:00 Time Cap
21 Push-ups
21 KB Swing 53/35
Run 400m
15 Push-ups
15 KB Swing
Run 800m
9 Push-ups
9 KB Swings
Run 1200m

The Program
1. Strength and WOD

2. 3 Rounds
20 Power Snatch 75/55
20 Wall Ball 20/14
Then 3 Rounds
30 Burpees
30 Thrusters 75/55