Wednesday 6.19

WEDNESDAY
CrossFit


Strength: Deadlift
EMOM 12m: 3 Reps, speed focus

WOD: 3 Rounds
21 STOH 95/65
21 Pull-ups
21 Cal AB/Row
21 Air Squats

S: 15 reps, 75/55
L1: 75/55
Rx+: 105/80, CTB, Jumping Air Squats

Sweat
Core: 12m AMRAP
5 Barbell Rollouts
5 Plate Getups
15 Cal AB/Row
15 Hollow Rocks
15 Lemon Squeezer

Conditioning: 15m AMRAP
21 Wall Ball 20/14
21 Jumping Pull-ups
21 Jumping Air Squats
Run 400m

The Program
1. Strength and WOD

2. 5 Rounds
Run 800m, rest 1:1

3. 50 Barbell Lunges, front rack, 155/105

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