CROSSFIT
STRENGTH:
Back Squat
5 Reps @ 60%
3 Reps @ 70%
2 Reps @ 80%
2 Reps @ 90%
1 Rep at @ 95%
1 Rep at @ 103%
WOD:
4 Rounds For Time
10 Sumo Deadlift High Pull 115/85
20 Game Standard Box Jumps 24/20’’
SWEATFEST
WOD:
20:00 AMRAP
Row 200m
10 Hand Release Push Ups
20 Wall Balls
30 Walking Lunges
40 Sit Ups
50 DU/ 100 SU
CROSSFIT FOR SPORT
STRENGTH:
5 Rounds of:
3 Hang Power Cleans at 70%
*Complete 20 Sit Ups after each set
WOD:
3 Rounds of AMRAP in 4:00, resting 4:00 between:
250m Row
21 Power Cleans
15 Lateral Bar Hop Burpees
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