08232017

CROSSFIT

(Week 7/Mixed)

A.  Weighted chin ups, 1.1.1x3; rest :15 sec/rest 2 min

+

"Helen"

3RFT:

Run 400 m

21 KBS 55/35#

12 Pull ups

+

Foam roll glutes/quads

Stretch/roll forearms and wrist

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ENDURANCE

For time: (partner conga line)

Prowler down and back the front parking lot/90#/50# external

Run 400 m

8 GHD sit ups

Row 500

x4

 

+ Group stretch in remaining time

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SPORT

A. Deadlift - 3x3 - rest 2 min - RPE 7-8

B. 5 DL EMOM for 10 Min @275/185

+

Every 1:30

3x6 OHS

3x5 OHS

3x4 OHS

3x3 OHS

3x2 OHS

 

The final weight should be the last successful weight you completed last week

+

15 Min AMRAP

15 KBS @2/1.5

25 BJ @24/20

35 Wall Balls

+

30 min z1/mobility