Wednesday July 10th, 2013

CoreFit:

4 sets of:
A1. Barbell Push Press x 6-8 reps
Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010  or GH Raises 6-8 reps.
Rest 45 seconds
A3. Hanging legs raises 10-12 reps.
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete five rounds each of:
Burpees x 10 reps
Dumbbell Push Press x 20 reps
Mountain Climbers x 30 reps (each step counts as one rep)

CrossFit:

A. Take 15 minutes to find today’s 1-RM Push Press or 1-RM Jerk


For time:
Row 1000 Meters

followed immediately by…
3 rounds of:
95/65 lb Push Press x 10 Reps
24″/20″ Box Jumps x 15 reps

followed immediately by…
Toes to Bar x 40 Reps