Swingin into the week!
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
Hero WOD “Small”
Three rounds for time:
Row 1000 meters
50 Burpees
50 Box jumps, 24/20
Run 800 meters
CSPORT
ABC are all 15 min AMRAPs
Begin each AMRAP with 800m run or row buy in
45 min running clock, no extra rest
A. buy in
+
10 pistols per leg
15 weighted sit ups
20 HR push ups
30 step ups, alternating
B. buy in
+
10 bench press
15 burpees
20 cal bike
30 jump rope
C. buy in
+
10 thrusters
15 bent over 2 arm DB row
20 lunges
30 mtn climbers
Quote of the Day
“It is fatal to enter a war without the will to win it.” – Douglas MacArthur
Class WOD
53:59
Class WOD
49:05 RX’d