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Thursday, June 27th

June 27, 2019

Velocity

 

1:10 sec on / :20 sec off  X 4 rounds

 

A. man makers

B. max cal row

C. OH walking lunges (switch every 10 reps)

D. AMRAP 15 sec rig hang + 4 target burpees

 

REST 3 min

 

AMRAP 2

5 squat jumps

5 plank up downs

 

CrossFit

 

A. E90sec x 6

4 DL + 2 pause(below the knee) squat cleans 

**increase across rounds**

**start around 50-55% of 1rep clean weight

 

B. For Time ( Cap 8 min)

400m run

25 pull ups

50 bar thrusters (45/35)

 

 

 

 

 

 

 

 

 

 

 

 

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