Monday Workout
Partner WOD
10 RFT
5 Push Jerks 155/110
10 Burpees Over the Bar
100m Sprint
Tuesday Workout
AMRAP 8
3-6-9-12…
Pull Ups
2x Air Squats
4 minute rest
5 Rounds
:20 on, 2:40 off
Max Cal Bike Sprints
Wednesday Workout
“7/4/1776”
7 Rounds
4 Power Cleans 225/155
17 Push Ups
-Then-
76 Wall Balls 20/14
242 Single Unders
Thursday Workout
For Time
25 GHD Sit Ups
800m
25 GHD Sit Ups
600m
25 GHD Sit Ups
400m
25 GHD Sit Ups
200m Run
25 GHD Sit Ups
Friday Workout
1k Row
Rest 5 minutes
1k Row
Saturday Workout
CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift