July 9, 2019

CROSSFIT
Metcon
Pick Your Poison (Choose 1 Workout)
Push the Row (Time)
10 Rounds for Time:
10/8 Cal Row
10 Rower Pushups
Elevated pushups with hands on the rower. Chest to rower. Stay tight.
Pull the Bike (Time)
10 Rounds for Time:
10/8 Cal Assault Bike
10 Pullups
Finisher
Choose the movement opposite your metcon.
Max Rep Pushups
May do rower pushups. If so, make note when you log your score.
Max Rep Pullups
May do strict pullups or kipping. Make note when you log your score.

SWEAT
Metcon (AMRAP – Reps)
Tabata Core

Complete 8 rounds of each movement, working for 20 seconds and resting for 10 seconds each round.

Hollow hold (or rock)
Slam Balls (40/25 lb)
Superman
Slamball Front squat (40/25 lb)

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