JT

Biker gang.

STUFF TO KNOW ABOUT…

• HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. Hero WOD “JT”

21-15-9 rep rounds for time
HSPUs
ring dips
pushups

B. 6 sets at high effort (choose any combination of modalities, but switch every set), rest 3 min bt efforts
500m row
400m run
30 cal ski erg
30 cal AB

CSPORT

A. :40 at each x 4 rounds:
Burpees
Jump rope
Sit ups

B. :40 at each x 4 rounds:
Wall Balls
Plank
Step ups

C. AMRAP in 20 min
Block run buy in
+
AMRAP with time remaining:
15 DB front squats
15 Push press
15 Push ups
200m run

D. AMRAP Plank hold in 5 min

Quote of the Day

“The truth of the matter is that you always know the right thing to do. The hard part is doing it.” – Norman Schwarzkopf, Jr.