August 22, 2019

CrossFit

Warm Up:
Get Your Mind Right & WOD Setup

WOD: “The Seven”
7 Rounds For Time
7 Handstand Pushups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/50)
7 Pull-Ups
*40min Cap*

BodyFit 347

Warm Up:
8min WAMRAP
8/8 ML Press
8/8 Single Arm Press
10 KB High Pull (Heavy)
DB Squat Progression
100m Run (+100m each round)

WOD:
0-10 Minutes
1 Mile Run
Max Single Arm DB Clean and Jerk (50/35)
Rest 3 Minutes
13-20 Minutes
800m Run
Max DB Snatch (50/35)
Rest 3 Minutes
23-27 Minutes
400m Run
Max DB Thrusters (50/35)