July 1, 2016

CrossFit
Warm Up: EMOM x 12:00
Even: 3 Deadlifts at 80% of 1RM
Odd: 5 Box Jumps (30/24)
*Deadlifts must be touch and go…post weight used for deadlifts

WOD: 5 Rounds for Time
“Running Isabel”
Every 3 minutes for 15 minutes:
Run 200m
7 Snatches (135/95)
*Power snatches OK.  Post each round time

CrossFit 101
WOD: Each Interval for Time
Run 800m
— Rest —
Row 1000m
— Rest —
Run 800m
— Rest —
Row 1000m

Incendia Barbell Club
1) Back Squat 10 x 2 @ 78%
2) Overhead Squat 3 x 3 @ 75%