- Jun 27
- 1 min read

Tuesday, June 28, 2022

Skill

50 Hollow Rocks

Sotts press 4x6

WOD

21 mins of :30/:30’s

7 Rounds of Push Press (75/115)

7 Rounds of Mountain Climbers

7 Rounds of Back squat Jumps (75/115)

Then,

2 mins max Burpee Box Jumps 20”

ABS/BOOTY

4 Rounds of

12 Front Lunges w/ plate

12 GHD’s

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Monday, August 15, 2022

Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB

Sunday, August 14, 2022

WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)

Saturday, August 13, 2022

A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!