CrossFit Workouts – Week of July 8th, 2024

Strength – Front Squat
Find a Heavy Single


“The Hunger Games”
For Time
American Kettlebell Swings (53/35)
Box Jumps (30/24)

Strength – Squat Snatch
Find a Heavy Single


“Catching Fire”
5 Sets For Reps – Every 2:30
15/12 Calorie Air Bike
5 Bar Muscles Ups OR 10 Kipping Chest to Bar Pullups
Max Effort Wall Balls (20/14) in Remaining Time

For Time
Burpee DB Deadlifts (50s/35s)

*30 double unders AFTER each set

“Rowling” – Teams of 2 – 3 Sets (each / 1:1)
10 Rounds
100m Rowling

*1 bench press (155/95) for every meter over or under 100m (5 rep limit)

Strength – Strict Press
Find a Heavy Single


“The Ballad of Songbirds & Snakes”
5 Rounds for Time (RFT)
7 Overhead Squats (115/80)
11 Toes to Bar

“May the odds be ever in your favor”
Teams of 3 – For Time
20 Rope Climbs (or 60 Strict Pullups)*
100 Handstand Pushups*
1600m Run (together)
100ft Handstand Walk Each (or 8 Wall Walks each)

*For rope climbs/pullups and handstand pushups, share the reps any way. Non-working athlete must hold an elbow plank while work is being done

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