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180727

Friday, July 27th

Warm-up:

2rds:

200m Run

10x Russian Swings

10x Push Jerk (empty Barbell)

:30 Double Under Practice

Metcon:

Team of 3

FT:

Alt. 12rds (4 each):

12x Deadlift @ 155/105

9x Hang Power Clean @ 155/105

6x Push Jerk @ 155/105

-then-

Alt. 9rds (3 each):

200m Sprint

-then-

Alt. 6rds (2 each):

30x DU’s

10x Power Snatch @ 95/65

-then-

*For burpee reps to count, 1 Athlete must be in a Handstand Hold

50x Synchronized BF Burpees (2)

*L3: Alt. 15rds (5 each) | Alt. 12rds (4 each) | Alt. 9rds (3each) | 45x DU’s

*L1: 135/95 or less | 60x Singles | 75/55 or less | Plank Hold

Earlier Event: July 26
180726
Later Event: July 28
180728