Monday, July 11 CrossFit Workout of the Day
Thanks to all our athletes who participated in this weekend’s ski row run relay and to those who donated to the Orland Pulse Victims Fund. Want to help? You can donate here.
Warm up
3 rounds:
5 strict pull ups
10 air squats
15 hollow rocks
Strength
Back squat
Performance: 65%x8, 75%x6, 85%x4, 90%x4
Fitness: 4×5, across
Conditioning
Performance
8 minute AMRAP:
8 clean & jerks (135/95)
8 chest to bar pull ups
8 box jumps (30/24)
Fitness
8 minute AMRAP:
8 hang power cleans
8 jumping chest to bar pull ups
8 step ups
2016 07 10