Friday July 9th, 2021

8
Jul

Friday July 9th, 2021

Crossfit
Main:
In teams of 2
800m Run (Together)
then
10 Rounds alternating each movement of:
10 DB Hang “Cluster”
10 DB Box Step Over
10 Burpees over DB
then
800m Run (Together)
Example: P1 clusters, P2 step overs, P1 Burpees, P2 Clusters etc…

Lvl 6: 800m, DB 50/35#, Box 24/30″
Lvl 5: 800m, 40/30#, 24/20″
Lvl 4: 600m, 35/25#, 24/20
Lvl 3: 600m, 30/20#, 20
Lvl 2: 400m, 20/15#, any box
Lvl 1: 400m, 15/12, any box
*Sub 3x bike distance if you cannot run

Quickfit
Main:
Run 3min
then 5 sets of:
10 DB Hang Clean
10 DB Front Squat
10 DB Pushpress
then
Run 3 min