July 26, 2019

CROSSFIT
Strength
Back Squat (5-3-1-8+)
If you missed the last back squat day when we did this rep scheme OR you missed one of your sets, reduce your percentages by 2%.

MAKE SURE YOU’RE CALCULATING FROM YOUR MOST RECENT MAXOUT

84% X 5
94% X 3
101% X1 (Max out if you have more in the tank.)
76% of Max 8+

Score your 1RM
Metcon
Kettlebell Tabata (AMRAP – Reps)
1- Swing
2- L Thruster
3 – R Thruster
4 – L OHS
5 – R OHS
6 – L Hang Squat Snatch
7 – R Hang Squat Snatch
8 – Russian Twists

(53/35)

SWEAT
Metcon
2 Minute Double Unders (x2) (2 Rounds for reps)
2 Minutes: Max Rep Double Unders
2 Minutes rest between rounds
Metcon
100 Slam Balls (Time)
For time
40/25

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