7.22.19- Monday

Today’s CrossFit Workout

Strength

• 12:00 to build to a 3RM Front Squat

Then

• 3x :40 Max Effort 1 +1/4 Front Squats
  • Rest 1:20 between Rounds
  • Use 70-75% of 3RM

Conditioning

• 2:00 on/2:00 off x4
  • 5 Power Cleans (165/110#)
  • 10 Box Jump Overs
  • Max Calorie Assault Bike in remaining time

CRX: Touch n Go Reps + 30/24″ box

Today’s SWEAT Workout

• 4 Rounds
  • 1,000m Bike
    10 Barbell Deadlifts
    5R/5L Renegade Rows (w/ pushup)
    :20 Hollow Hold + 10 Rocks

Added Perspiration:
225/155#
2×50, 2×35#