Aug, 16

CrossFit LandRush Workout 08/17/2017

By Coach Summer

Endurance

Test
Max Rep Box Jumps in 1 Minute
Metcon
For Time:
50-40-30-20-10
Burpees
Wall Balls
Sit-Ups
150m Row Between Rounds

CrossFit

Weightlifting
 
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Metcon
Four rounds for time of:
30 Double-Unders
20 Kettlebell Swings (53/35)
10 Push-Ups

(Rx+ = 5 Rounds for time; 60 Double-Unders & KB = (70/53)

BootFit

Metcon
4 Rounds For Time:
Row 16/12 Calories
16 Pull-ups (scale to banded pull-ups or Ring Rows)
20 Double Unders (Scale to 50 Singles)
200m Weighted Run

Rest 2 minutes between rounds

 

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