7.18.18. WOD
July 17, 2018
7.20.18. WOD
July 19, 2018

7.19.18. WOD

 

fitness, Indianapolis, gym

Save the date! Our next Bring A Friend Day is Saturday, August 11th.

 

CrossFit WOD

1) EMOM x 8:00 3 paused front squats @ 65-70%.
–2 second pause on each rep.
right into,
2) EMOM 4:00 5 RDLs @ same weight as front squat

—–

“Abs of Steel”
For time
Buy in:
50 T2B
Then,
50 Front rack walking lunges (115/75)
*Every time you drop the bar complete 10 bar facing burpees
*12:00 Cap

Rx+: 135/95
L3: 95/65
L2: Knee lifts, 75/55
L1: Abmat sit-ups, light walking DB lunges, regular burpees

——

Extra Credit
Accumulate:
100-150 Banded pull-through


Burn WOD

12:00 AMRAP w/ a partner
Run 2 laps
15 Push-ups
15 Dumbbell curls

—–

In 10:00 w/ a partner:
Run 1600m
then in the remaining time, AMRAP of:
Mountain climbers

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