CrossFit – Thu, Jul 13
Warm up – Thursday
3:00 Machine
-into-
3 sets:
10 PVC Pass Throughs
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)
-into-
3 sets:
10 PVC Pass Throughs
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)
Deadlift (Deadlift:
5 sets x 2 Deficit Deadlifts @75% of 1RM)
5 sets x 2 Deficit Deadlifts @75% of 1RM)
Metcon – Thursday (Time)
Teams of 2
4 Rounds:
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up (20/14)
(KG conv: WB 9/6)
4 Rounds:
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up (20/14)
(KG conv: WB 9/6)
Time Cap 16mins