140726 Saturday

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-10:
1-arm Farmer’s Carry,
Goblet Squat,
T2B (Strict Rnd 1),
Axle Sh 2 OH (Strict Press Rnd 1).

Strength Development

Spend 18 Minutes working through A1-3:

A1. : Stone to Shoulder ( x 2-4/side )

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.

A2. : Weighted Dip (@ 30X1; 4-8 (Gravitron 8-12))

Utilize BW when reporting load. Add if weighted or subtract with gravitron.

A3. : Renegade Row ( X 8-12 alternating )



Metcon (Time)

Complete 3 Rounds of:

9 T2B (Sub T2Rings or Plank Burpees)

6 Axle Shoulder to Overhead (70-80% of a multi-rep max NTE 115/85lbs)

300m Run

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