HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 24 July – 29 July

Monday
CROSSFIT LINCHPIN TEST 8
3 Rounds for time of:
21 Deadlifts 84/61Kg
7 Overhead Squats 84/61Kg
*One barbell, no rack

Bonus Core
200m Ab Row

Bonus Work
10 Legless Rope Climbs

Tuesday
800m Run
5 Rounds
15 Ring Dips
15 Hang Power Snatches 50/35Kg
15 Toes to Bar
800m Run

Bonus Work
Every 4 minutes x 4
20 seconds assault bike

Wednesday
“Bergeron Bleep Test”
EMOM for as Long as Possible
7 Thrusters (75/55 lbs)
7 Pull-Ups
7 Burpees

Bonus Core
5 x 6-30 Russian Twists

Bonus Work
Squat Jerk
3-3-3-3-3

Thursday
Skills
Clean & Jerk
1-1-1-1-1-1-1

Metcon
500m Row

Bonus Work
“13.1”

Friday
10 Rounds
21 Double Unders
15 Kettlebell Snatches (alternate arms each round)
9 V-Ups

Bonus Work
4 x 50′ Zercher Yoke Walks

Saturday

“Glen”
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

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