Saturday, June 24th, 2017

CrossFit

For Time w partner

600m Run * run together 

50 Synchro Back Squats (135/95)

Run 400m 

50 Alt Box Jumps (24/20)

Run 200m 

40 Synchro C2B

Run 200m

30 Synchro OH Squats (115/75)

Run 200m

20 MU (Scale 3x Box Dips)

 

RCFLV
Saturday, June 24th, 2017

 BURN

Phase 1:  3 RFT With Partner

30 Wall Balls *one partner holds a wall sit

100m Med Ball Run *one partner must run backwards while other partner carries the ball

20 Push Ups *one partner holds plank

 

Phase 2: For Time w Partner (30min Cap)

400m Run *together 

70 Back Squats (95/65)

400m Run

60 Alt Box Jumps (24/20)

400m Run

40 Alt Wall Balls (20/14)

400m Run

30 Alt Pull Ups

600m Run

 

 

RCFLV
Friday, June 23rd, 2017

CrossFit

A1) Deadlifts 4x8

B1) Wall Walks 4x3

B2) Plank Punches 4x20 *total

 

AMRAP RFT

20 SA OH KB ALT Lunges *total (1/.75)

9 T2B

20 KB Swings (1/.75)

*EMOM 1 Burpee

**Add 1 Burpee every minute until you can't complete the number of burpees required for that minute

(your score is the time/round before you couldn't complete all your burpees + how many rounds of the above exercises you completed in those minutes)

RCFLV
Friday, June 23rd, 2017

BURN

Phase 1: 21-15-9

RDL 

Scap Push Ups

Bent Over Row 

 

Phase 2: E3MOMx 4

6 Deadlifts

12 Bar Over Burpees

 

Phase 3: 4 RFT

30 Ball Slams (40/20)

15 Push Ups 

9 T2B

*EMOM 2 Burpees 

 

RCFLV