CrossFit – Wed, Jul 24
Warm up – Wednesday (AMRAP – Reps)
2 sets
10 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
30-second Row
5 Back Squats (build across sets)
10 Calf Raises
3 Up-Downs + Bar Step Over
Back Squat (Build up to a Heavy Back Squat in 12 minutes)
Metcon – Wednesday (AMRAP – Reps)
6 Rounds
10 Thrusters (95/65)
12/10 Calorie Row
10 Bar Facing Burpees
12/10 Calorie Row
(KG conv: 42.5/30 Thrusters)
Time Cap:20mins
RX+
6 Rounds
12 Thrusters (95/65)
12/10 Calorie Row
12 Bar Facing Burpees
12/10 Calorie Row
(KG conv: 42.5/30 Thrusters)