July 29 – August 3, 2019


Monday: 1 REP MAX: DEADLIFT,CLEAN AND PUSH PRESS
WOD: RUN 100M, 10 BURPEES
RUN 200M, 20 BURPEES
RUN 300M, 30 BURPEES
15 MIN AMRAP

Tuesday: WOD:
7 SDLHP
7 FRONT SQUATS
7 PUSH JERKS
10R4T

Wednesday: STRENGTH: PULL UPS/PISTOLS
WOD:
10 MIN OF 100 DOUBLE UNDERS/100′ WALKING LUNGE
10 HSPU

Thursday: WOD:
5 PULLUPS/10 PUSHUPS/15 SQUATS
20 PULLS ON THE ROWER FOR CALORIES
SCORE IS TOTAL NUMBER OF CALORIES ROWED
20 MIN

Friday: WOD:
8 THRUSTERS
10 MBC
REST 30 SEC
20 MIN/ POST ROUNDS

Saturday: WOD:
3 ROPE CLIMBS/400M RUN
5 ROUNDS

       

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Location

 
CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
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