WORKOUT OF THE DAY, JULY 22ND 2019

Happy Monday!  Just a friendly reminder that there will be no 6pm CrossFit class this evening.  Thanks for your flexibility.  

STRENGTH:

#stamina squats

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

BeachFit will do:

Min 1: 6 DB Squats

Min 2: 6 DB Alternating Lunges

WOD:

#hotsauce

AMRAP 3:00

21/15 Calorie Row  (15/11 Cal Bike)
21 Lateral Burpees over Rower
*Max Overhead Squats
Barbell – 75/55 lb 

Rest 3:00

AMRAP 3:00

18/13 Calorie Row (13/9 Cal Bike)
18 Lateral Burpees over Rower
*Max Overhead Squats
Barbell – 95/65 lb 

Rest 3:00

AMRAP 3:00

15/11 Calorie Row (11/7 Cal Bike)
15 Lateral Burpees over Rower
*Max Overhead Squats
Barbell – 115/85 lb

Rest 3:00

AMRAP 3:00

12/9 Calorie Row (8/4 Cal Bike)
12 Lateral Burpees over Rower
*Max Overhead Squats
Barbell – 135/95 lb 

*Scale to Front Squats using Rx Loads, or KB Goblet Squats

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