Thursday, July 11th

July 11, 2019

VELOCITY

1 min each station: (15 sec rest, transition between each)

1. Bike

2. Wall balls

3. Alt DB snatches 

4. Hanging Knee Raises

5. Battle Ropes

 

*REST 90 sec after each 5 stations

 

**Repeat the 5-station sequence 4x

 

 

 

CROSSFIT

AMRAP 13

7 pull ups

5 burpees over the bar

3 squat cleans (75-80% of max or moderately heavy)

100 SU

 

REST 4 min

 

Finisher:

60 goblet squats (26/18) KB or DB

**every 15 reps, 25 sec plank hold

** end with a plank

 

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