CrossFit – Wed, Jul 1
Warm Up (Checkmark)
6 min AMRAP
10 Sit ups
10 Cal Row
10 Burpees
Strength (Checkmark)
15 EMOM
-1 Back Squat 85%
-30 Sec Hand Stand Hold
-45 Sec Plank Hold
METCON (3 Rounds for reps)
For Time:
3 Rounds
15 Deadlifts 185/125 lbs
10 Cal Row
5 Bar Muscle Ups
Rest 2 min between rounds
Goal: 2:00 min/round
Time Cap: 3:30 min/round
Rx+:
15 EMOM
-1 Back Squat (335/245) lbs
-30 Sec Free Standing Hand Stand Hold
-45 Sec Plank Hold