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Tuesday, August 27th

August 27, 2019

Velocity 515am

 

AMRAP 23

20 cal bike

30 walking lunges (no weight)

40 (20R/20L) MB slams with a rotational wall slam

50 bear plank knee taps

 

REST 2 min

 

Burn out

30 plate front raises 

40  squat plate presses

 

CrossFit 615am

 

A. Barbell Work

4 x 6-8 good mornings 

 

*your choice of weight*

**Romanian Deadlifts are also a great alternative**

 

B. Conditioning:

 

4 min rounds x 4 (1 min rest in between)

 

Round 1/3:

2:30 M.E cal row or bike 

:30 sec rest

1:00 min M.E S2OH (95/65)

 

Round 2/4:

2:30 1-arm farmer's carry (53/35) *switch at 100m mark*

:30 sec rest

1:00 min M.E S2OH (95/65)

 

 

 

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