July 22, 2019

CROSSFIT
Strength
Front Squat (1RM)
-40% X 10 total front rack lunges
-50% x 10 total front rack lunges
Metcon
Quick & Snappy (Time)
250m Row
25 Double unders
25 V-ups
25 Double unders
250m Row

SWEAT
Strength
Back Squat (3 x 5)
Metcon
Metcon (AMRAP – Rounds)
Just Clean IT!

16 Minute EMOM:
Odds: Row 10/8 calories
Evens: 10 Med ball Cleans

YOUTH WEIGHTLIFTING
Weightlifting
Jerk (3X2)
Work up to 3 WORKING sets.
Snatch Pull (3X3)
As heavy as possible without losing your form!
Conditioning
Plank to “Flower” (Bring Sally Up) song by Moby (Elbows to Hands for “up”)