Crossfit 6/29/18

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CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

100m run

60sec banded bear crawl (around ankles)

Deadlift (E2min x 3 sets: 4 *singles from 2″ deficit)

80% of 5RM

or

~70% of 1RM

Back Squat (****FOR % ONLY***)

Accessory

E90sec x 3 sets:

7 Back squat 40% of 1RM

4 x 1 knee jump + 1 vertical jump (scale: 4-6 tuck jumps)

Metcon (AMRAP – Reps)

A. 5min AMRAP:

15-12-9-6

Front squat 135/95 Adv: 155/105

Russian KB swings 32/24kg

Cal row

**rest 5min before B

Metcon (AMRAP – Reps)

B. 5min AMRAP:

15-12-9-6

Front squat 115/75 Adv: 135/95

Russian KB swings 32/24kg

Cal Row

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