August 10, 2017

CROSSFIT/COMPETITOR
Rest Day!

MIXED LEVEL CLASSES
Conditioning: AMRAP x 24:00
BBJO + RKBS + DU
20 Burpee Box Jump Overs 24/20
20 1-Arm Russian KB Swing 53/35
40 Double Unders
*10 swings per arm each round, does not have to alternate.
*Rx+ (30/24″), (70/53lb)
*Scale (35/23lb)
Durability
3 Rounds
10 empty bar front rack lunges
10 empty bar curls
10 empty bar good mornings
10 empty bar strict press

STRONGMAN
Conditioning: AMRAP – EMOM X 16:00
Even min 15/10 push ups
Odd min 250M/200M row
*Rx+ 300M/250M row, 20/15 PU
*Score total rounds completed
Conditioning: AMRAP x 10:00
Deadlift BW
Strict Press 1/2 BW (no rack)
*(you choose rep scheme)

ENDURANCE
Conditioning: For Time
Dark Highway
Row:
1000m
900m
800m
700m
600m
500m
400m
300m
200m
100m

:90 Rest between intervals

BODY
A)
Lateral Lunges w DB x 10 R & L
Manmakers x 10

B)
Barbell Hip Thrust x 10
DB Pullovers

C)
Lunge position step backs x 10 R & L
Bottoms up KB walk, down and back

D)
Partner wall ball situps x 20 (10 eaach person)
Partner plank high fives x 20 (10 each hand)