Friday 07-29-2016

9
Aug

Friday 07-29-2016

CrossFit

Lift

Deadlift

Every 2 min x 10 min: 8,8,6,6,4,4 (build load every set)

Metcon

“Life” & “Fitness”

30,20,10

KBS (32/24)(24/16)(16/12)

S2O (115/75)(95/65)(75/bar)

Pull-Ups/Jumping Lunges

CrossFit Core

Warm-Up

Every 3 min x 4 sets

100m Run/10 Alternating, Crossed-Legged T2B/10 Up Up Down Downs/10 Bar Thrusters

Lift

Front Squats @80% 1RM: 2 reps every 2 min x 6 sets @ 42X1

Rest 2 min, then max unbroken reps @60% 1RM

Metcon

With a running 12:00 clock, in teams of 2, complete :

10, 8, 6, 4, 2

Front Rack Lunges, each leg: (135/95)(115/75)(95/65)

Ab Wheel Rollouts

In remaining time: AMREP of Synchronous, Bar-Facing Burpees

Two Scores: Time to finish/Total Burpees

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