CrossFit – Wed, Jul 19
Warm up – Wednesday
Banded 7’s
-into-
3 sets:
5 Bench Press (empty bar – build across)
10 Box Step Ups (total)
10 Ring Rows
-into-
3 sets:
5 Bench Press (empty bar – build across)
10 Box Step Ups (total)
10 Ring Rows
Bench Press (5 sets x 1 Bench Press @80-90% of 1RM
*rest as needed between sets*)
*rest as needed between sets*)
Met con – Wednesday (Time)
Partner Version – “Larry”
21-18-15-12-9-6-3
Front squats (61/43) (Split reps as desired)
Synchro bar-facing burpees
*200m KB farmers carry 32/24kg after each round (Split reps as desired)
21-18-15-12-9-6-3
Front squats (61/43) (Split reps as desired)
Synchro bar-facing burpees
*200m KB farmers carry 32/24kg after each round (Split reps as desired)
Time Cap: 25mins