CrossFit Workout – Friday July 20, 2018

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Warm-Up Four rounds of: 10 Plate Ground-to-Overhead 45/25 10 Jumping Squats 3-5 Reps of Strict Pullups + Strict Toes-to-Bar 10 Samson Stretch 10 Burpees Strength Bench Press 6-6-6-6-6 CrossFit Workout For time: 200m Run 40 Dumbbell Snatch 50/35 30 Burpees 20 Pullups 400m Run 20 Pullups 30 Burpees 40 Dumbbell Snatch 200m Run Time Cap: 20 Min

CrossFit Workout – Thursday, July 19, 2018

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Warm-Up Run 400m Five rounds of: 5-10 Strict Pullups 10 Hindu Pushups 10 Walking Lunge Steps Strength Squat 4-4-4-4-4 CrossFit Workout As many reps as possible in 4 minutes of: 600m Run Remainder of time: 7 Power Snatches 75/55, 7 Bar-Facing Burpees – rest 4 minutes – As many reps as possible in 4 minutes of: 400m Run Remainder of time: 7 Power Snatches 75/55, 7 Bar-Facing Burpees – rest 4 minutes – As many reps as possible in 4 minutes of: 200m Run Remainder of time: 7 Power Snatches 75/55, 7 Bar-Facing Burpees

CrossFit Workout – Wednesday, July 17, 2018

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Warm-Up Four rounds of: 10 Plate Ground-to-Overhead 45/25 10 Jumping Squats 3-5 Reps of Strict Pullups + Strict Toes-to-Bar 10 Samson Stretch 10 Burpees Skill 1 Mile Run CrossFit Workout As many reps as possible in 7 minutes of: 7 Handstand Pushups 14 Deadlifts 225/155 – rest 7 minutes – As many reps as possible in 7 minutes of: 7 Ground-to-Overhead 135/95 14 Burpees Sub movements as needed.