30-20-10-20-30 BURNER Push Press, 65/45 Row 1/2 for Cals FITNESS Push Press, 75/55 Row for Cals RX Push Press, 95/65 Row for Cals Post time to comments.
Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of “3-2-1 …
Rest Day Closed
9am-10am “Nutrition for the Pursuit of Excellence!” 10am-11am Mobility 11am-2pm Open Gym No Olympic Lifting Coach Bobby is at drill
“CrossFit Football Total” Three attempts of each lift: • Power Clean 1-1-1 • Back Squat 1-1-1 • Bech Press 1-1-1 • Deadlift 1-1-1 Your score is the total of your best successful lifts.
Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: • the first 8 intervals are pull-ups, • the second 8 are push-ups, • the third 8 intervals are sit-ups, and finally, • the last 8 intervals are squats. There is no
5 Rounds for Time BURNER Bear Crawl 150-ft Back Squat 135/95, 12 Reps FITNESS Handstand Hold Alt. Hand 50 reps Back Squat 195/125, 12 reps RX Handstand Walk 150-ft Back Squat 225/155, 12 reps Post time to comments.
21-15-9 BURNER Burpee-step-to-plate DB Shoulder Press, 20/15 Abmat Sit-ups FITNESS Burpee-to-Plate DB Shoulder Press, 30/20 Sit-ups RX Burpee-to-Plate DB Shoulder Press, 40/25 Sit-ups
For time BURNER 3 RFT 20 DB pulley 55/35 15 Thrusters, 75/55 FITNESS 3 RFT 15ft-Rope Climb 3 ascents 15 Thrusters, 95/65 RX 15ft-Rope Climb 3 ascents 15 Thrusters, 115/75 15ft-L-sit Rope Climb 2 ascents 15 Thrusters, 115/75 15ft-Legless Rope Climb 1 ascent 15 Thrusters, 115/75