Saturday, July 7, 2018

A. EMOTM x 10 minutes
30%+2 Max Strict HSPU

B. "Platform Tempo DL
5 sets of 5 reps @ 33X1
*heavier than last week
*** stand on 4 inch riser, the bar is not allowed to touch the ground after starting the set. Pause for 3 seconds at the bottom without touching the ground then explode back up. "

C. For time:
50 Calorie row
50 Box Jump Overs, 24"
50 Deadlifts, 135/95
50 Wall-ball Shots, 20/14
50 Ring Dips
50 Wall-Ball Shots, 20/14
50 Deadlifts, 135/95
50 Box Jump Overs, 24"
50 Calorie Row

CrossFit Homeward