Wednesday, July 26, 2017

25
Jul

Wednesday, July 26, 2017

CROSSFIT

Skill

12 Min EMOM

4 Russian Step-Ups – HEAVY

Even – Right Leg

ODD – Left Leg

Strength

Bench Press – Close Grip

5 X 10 @ 50-60% (body weight)

WOD

For Time:

5 Rounds

20 Wall Balls (RX+ – 30/20, RX – 20/14, Scaled – 20/10 to 9′, Starter – Goblet Squat)

15 Pull-Ups (RX+ – C2B, RX – PUs, Scaled – Banded Strict PUs, Starter – Jumping PUs or Ring Rows)

1 Min Rest

METABOLIC

Skill
Turkish Getup
Practice (10 minutes)
Work up to 3 Each side

WOD
4 Rounds
5 Minute AMRAP
200m Row
10 Box Steps
10 Sit Ups
10 KB Snatches (alternating arms)
2 Min Rest

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