CROSSFIT
WOD:
21-15-9
Deadlifts 185/120
Wall Balls 20/14
STRENGTH:
6 Sets:
30m Single Dumbbell Farmers Carry (Each Side)
:30 Hollow Hold/Hip Extension hold
30m Sled Drag
:30 Hollow Hold/Hip Extension hold
Build In Weight for Farmer Carry & Sled Drag
SWEATFEST
With 18:00 on the clock…
Row 1600m/Bike 3850m
With the remaining time, complete AMRAP of:
10 Ground 2 Overhead with Plate
10 Burpees to Plate
10 Squats with Plate
30 Sec Plank
CROSSFIT FOR SPORT
STRENGTH:
Spend 20:00 to establish a 5RM:
Front Squat
Front Squat from the floor - no racks
WOD:
AMRAP in 10:00
20 Walking Lunges
15 Pull Ups
10 Goblet Squats
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