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Thursday, August 29th

August 28, 2019

Velocity 5:15am

 

AMRAP 22

Row 30/25 calories

13 WB

20 lateral hand step ups

20 bent over plate rows (use the plate from hand step ups)

13 box jumps

 

REST 2-4 min

 

EMOM 6

8 v ups

20 flutter kicks(L+R=1rep)

 

 

CrossFit 6:15am

 

Every 6:30 sec x 4 rounds 

 

Run 800m 

19 ab mat sit ups

19 burpees

 

**Rest 3 min between rounds**

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