CrossFit – Wed, Jul 31

Warm up – Wednesday (AMRAP – Reps)

8:00 AMRAP
10 Banded Good Mornings
10 Walking Lunge Steps
10 Bird Dogs
5 Deadlifts (PVC – empty bar)
5 High Hang Muscle Snatch (PVC – empty bar)

Deadlift (10@55%
5@65%
5@75%
5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).)

Metcon – Wednesday (AMRAP – Reps)

200m Run
18-15-12-9-6-3
Hang Power Snatch (95/65)
(KG conv: 42.5/30 HPS)

Time Cap: 14mins

RX+

200m Run
21-18-15-12-9-6
Hang Power Snatch (95/65)
(KG conv: 42.5/30 HPS)

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