“8/1/13”

BOX – CrossFit

View Public Whiteboard

8 min dynamic warm up (No Measure)

put on 8 min timer and repeat till time runs out:

-high knees
-but kicks
-lunges

run 200m

10 partner wall balls over the rig

“Sup August?” (AMRAP – Reps)

3 sets of:

90 sec AMRAP @ 90% effort:

-5 burpees
-5 russian swings (blue/red)
-5 alt KB push ups
Rest 90 secs

THEN

3 sets of:

90 sec AMRAP @ 90% effort:

-12 DUs (40 singles)
-10 goblet squats (blue/red)
-8 KB ground to OH (both hands on KB)
Rest 90 secs

****SCORE IS TOTAL ACCUMULATED REPS

Leave a comment