July 21, 2018

CROSSFIT
Conditioning: 3 Rounds for Time
2 Rounds of Cindy
6 Hang Power Snatches 135/95
*Each round will consist of
5 Pullup
10 Pushup
15 Squat
5 Pullup
10 Pushup
15 Squat
6 Hang Power Snatch

SWEAT
Conditioning: AMRAP x 20:00
Bikes, Boxes and Burpees
Teams of 2
100 Burpees
100 Box Jump Overs
100 Cal Assault Bike or Row

STRONGMAN
“Saman” CrossFit Chiang Mai Hero WOD (Time)
8 Rounds for Time
13 Deadlifts (185/125 lb)
17 Wall Balls (20/14 lb)
400 meter Run
*Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor.
Conditioning: 20 Min. AMRAP
Odd Minutes – Max Reps Bench Press @BW
Even Minutes – Rest
(10 total rounds of bench pressing)
*Post loads to comments.
Conditioning: EMOM Back Squat Party
*Men: Starting at 135 perform 2 back squats EMOM
*Add 10 pounds per minute up to 225 pounds.
*Add 5 pounds per minute until you cannot complete the 2 reps.
*Women: start at 75 pounds and go up by 10’s until 135. After 135 go up by 5 pounds.
*Score = rounds completed.

BARBELL BASICS