170720

Open Gym:

  • 6:00a - 7:00a
  • 4:00p - 5:15p

CrossFit Endurance:

  • 5:30p - 6:30p

3 Sets:

  • Run 800m @ easy pace
  • Run 200m @ goal mile pace
  • Run 600m @ easy pace
  • Run 200m @ goal mile pace
  • Run 400m @ easy pace
  • Run 200m @ goal mile pace
  • Rest 3:00

Barbell Club:

  • Clean and Jerk:
    • 3 sets of 2 + 1
    • 3 Singles (moving up in weight)
    • 3 Attempts at a 1RM

170718

AMRAP 5:

  • 7 Rounds of 'The Chief' (115/75)
  • Max Cal Bike in Remaining Time

Rest 5

AMRAP 5:

  • 6 Rounds of 'The Chief' (135/95)
  • Max Cal Bike in Remaining Time

Rest 5

AMRAP 5:

  • 5 Rounds of 'The Chief' (155/105)
  • Max Cal Bike in Remaining Time

*'The Chief'= 3 Power Cleans, 6 Push Ups, 9 Air Squats