Tuesday, August 13th

August 13, 2019

5:15am Velocity 

 

AMRAP 12

20 cal bike

14 TRX 1 leg squats

10 box jumps

8 burpee broad jumps

 

REST 2 min 

 

AMRAP 10

10 cal bike

5  barbell or DB strict press 

10 barbell or DB bicep curls

 

REST 2 min

 

Cash Out

20R/20L  KB or DB 1-arm thrusters

 

 

6:15am CrossFit

 

A. Deadlift

1x10

1x8

1x6

2x3

*Increasing weight per set

** You will be seeing this rep scheme again for a few weeks, so it will be helpful to keep track of weights!

 

B. 5 RFT( cap 13 min )

7 S2OH (95/65)

14 squat jumps

21 AKBS (53/35)

 

C. No Pull Up work today, but a great day to make it up if you missed it yesterday or last week. See the schedule by the whiteboard!

 

 

 

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