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“Independence Day”
40 Min AMRAP
17 Wall Ball 14/10 L1, 20/14 L2 & L3
7 Calories Bike / Rower / Ski
6 Alternating Box Step Ups w/ Wall Ball - 24/20
*Rest 1 Min between rounds
Take note...Class time at 9 AM!
CrossFit Hot Springs |
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Saturday Class Time at 9 AM
--------- “Independence Day” 40 Min AMRAP 17 Wall Ball 14/10 L1, 20/14 L2 & L3 7 Calories Bike / Rower / Ski 6 Alternating Box Step Ups w/ Wall Ball - 24/20 *Rest 1 Min between rounds Take note...Class time at 9 AM!
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT 5 Pull Ups - 10 Push Ups - 15 Air Squats --- Strength/Lift: Bench Press w/ 2 second pause on chest 15 Mins to find a 3 RM --- WOD: 4 Rounds for time 12 Bench Press @ 65% 12 Double KB Deadlifts - 35/26 L1, 53/35 L3, 70/53 L3 12 Double KB Russian Swings - same Rest 1 min between each round Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike 10 Empty Bar Hang Snatch 5 Empty Bar OH Squat --- Strength/Lift #1 - Snatch (anyhow) 4/77, 3/80, 2/82, 4/80, 3/82, 2/85 *Modify as needed! *Reset after each Rep, not Touch and Go --- Strength/Lift #2 Back Squats 2 sets of Max Reps @ 83%* *Little heavier than last week --- WOD: E2Ms x 5 sets - 8 Sets for more advanced time permitted! 8 Push Ups L1, 6 HSPUs L2, 8 HSPUs L3 8 Hang DB Power Cleans - 35/25 L1, 50/35 L2 & L3 8 Calorie Bike / Row / Ski Sprint |
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