Tuesday, July 30th

July 30, 2019

Velocity

 

A.)1:30 on : 30 off (9 rounds) 

1st 6 rounds

plate squat jumps

battle ropes

10 sandbag rows + 10 mtn climbers (AMRAP)

 

Last 3 rounds

10 plank knee taps + 10 plank jacks (AMRAP)

plate G2OH

walking lunges 

 

REST 2 min 

 

B.)90/75 calorie row

 **E 90 sec - 6 1-arm DB clean and jerk 

 

 

CrossFit

 

A.  Push Press

5x5 (across)

**work up to a moderate 5 rep for your working weight. 

 

B. AMRAP 14

1.1.1.2.2.2.3.3.3..

barbell strict press (45/35)/ 

box jump over

over head squat(45/35)

 

REST 90 sec

 

CASH OUT: 50 barbell upright rows

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