Posts tagged fitness
TUE JULY 23, 2019 - CROSSFIT

“One day, in retrospect, the years of struggle will strike you as the most beautiful.” -Sigmund Freud

Warm-up

3 Rounds
200 Meter Run
10 KB Swings
10 (total) Single Leg KB Romanian Deadlifts
10 KB Deadlifts

Strength

Deadlift (20-20-20)

3 Sets of 20 Unbroken Reps
Time Cap: 8:00

40%-45%-50% of 1 rep max

Gymnastics

Metcon (5 Rounds for reps)

Gymnastic Conditioning
Every Minute x 10 (5 Rounds)
Min 1: 10 Burpees
Min 2: 30 Seconds Strict Handstand Push-Ups

Score # of HSPU's each round

Metcon

A: 2k Row (Time)

Max Effort 2k Row-OR-

B: 6k Assault (Time)

6000 Meter Assault Bike-OR-

C: 1-Mile Run (Time)

Max Effort 1-Mile Run

 

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