CrossFit – Thu, Jul 18

Warm up – Thursday (AMRAP – Reps)

7:00 AMRAP
10 Walking Lunge Steps
10 Cossack Squats
5 Med Ball Clean (practice-light weight)

Metcon – Thursday (AMRAP – Reps)

100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
10 Wall Walks
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
(KG conv: 9/6 WB)
The ball can be held any way for the lunges. The cleans are hang squat cleans.

Time Cap:15mins

RX+

100ft Wall Ball Lunge (30/20)
50 Hang Wall Ball Cleans (30/20)
100ft Wall Ball Lunge (30/20)
10 Wall Walks
100ft Wall Ball Lunge (30/20)
50 Hang Wall Ball Cleans (30/20)
100ft Wall Ball Lunge (30/20)
(KG conv: 14/9 WB)

Shoulder Press (Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.)

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