June 28 – July 4, 2020


Monday: WOD: CF OPEN 13.1 Modified
40 Burpees ; 30 Snatches
30 Burpees ; 30 Snatches
20 Burpees; 30 Snatches and so on…
17 min AMRAP

Tuesday: Strength: 4 Thrusters EMOM 8 Min
WOD: CF OPEN 13.2
5 Shoulder to OH
10 Deadlifts
15 Box Jumps
10 min AMRAP

Wednesday: WOD: CF OPEN 13.3 Modified
25 WallBalls
50 Double Unders
15 CTB Pull ups
AMRAP 12 MIN
Rest 2 min – row 1.2K/1K

Thursday: WOD:
12 KBS
9 Goblet Squats
6 Pull Ups
10R4T
odd rds 20 DU; even rds 200 M Run

Friday: WOD:
200 M Run
2 Rope Climbs
200 M Run
6 HSPU
6 rounds individual
12 rounds team of 2

Saturday: WOD: “4th of July 1776”
Teams of 3 Compete 1776 Reps
Kettlebell swings, air squats, push ups, burpees, pull ups
situps, row for cals, double unders, wall balls, slam balls,
kettlebell push press

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316