July 8 – July 13, 2019


Monday: EMOM: 4 Squat Cleans/8 strict pullups
WOD: 10 HSPU/20 SQUATS
30 DU/200M RUN
12MIN AMRAP

Tuesday: WOD:
10 BURPEES
10 KBS
1 ROPE CCLIMB
6R4T

Wednesday: WOD:
3 DEADLIFTS/6 PUSHUPS
9 SQUATS/12 SITUPS
3 MINS AMRAP/REST 1 MIN; 5 CYCLES

Thursday: WOD:
ROW 500M/ 12 WB / 12 BJ
RUN 400M / 12 WB / 12 BJ
20 MIN AMRAP

Friday: EMOM: 2 SNATCHES/2 OHS
WOD: OH PLATE LUNGE 1 MIN
PULLUPS 1 MIN
SITUPS 1MIN
1 MIN REST; 4 ROUNDS

Saturday: WOD: “THE 4 WITCHES”
TEAM OF TWO: RUN 800M
FRAN/GRACE/ISABEL/KAREN
RUN 800M

       

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