CrossFit

Announcements

Friday 7/8 – NO 9:30am or Open gym
7:30am in place of 9:30am – check-ins only

3:00 Bike

into

Banded walks

Couch Stretch

Banded Hamstring

+

Barbell warm up

Every 2:00 x 8 :00

2 Reps @ 85-87%

2 Reps @ 87-88%

2 Reps @ 88-90%

1 Rep @ 90%+++

5 Rounds for time:

225m Ski

15 DB Shoulder to overhead

20 DB Box step over

x 2 DB

Clean pull + 2 Hang squat clean + 2 Front squat + Split Jerk

Every 2:00 building up to a heavy set for the day

5 Sets

2:00 Work

15/12 Assault bike calorie

+ MAX Clean and jerk 135/95

1:00 Rest

Score= Max reps of clean and jerk each round
L1: 115/75

L2:95/65