Saturday"Partner Hero WOD- Ned"7 rounds for time of:11 x Back Squats (Heavy) (each does 11 squats)1,000 x meter row (split each row) *Waterfall. Once you are done with your squats,...
CrossFit Workouts – Week of July 31st 2023
Monday
“Megatron”
21-18-15-12-9-6 For Time
Calorie Assault Bike
DB Deadlifts (50s/35s)
DB Hang Power Cleans (50s/35s)
DB Shoulder to Overhead (50s/35s)
Tuesday
“Optimus Prime”
AMRAP 20
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk
Wednesday
“Ironhide”
E3MOM x 8 Sets
10 Burpees Over Bar
4 Squat Cleans (185/125)
10 Box Jump Overs (24/20)
Thursday
“Blackout”
AMRAP 10
25-50-75-100…
Single Unders
3-6-9-12…
Strict Pullups
-rest 3min-
AMRAP 10
3-6-9-12…
Calorie Row
Strict Handstand Pushups
Friday
“Bumblebee”
For Time
100 Power Snatches (75/55)*
*EMOM = 15 Air Squats
*Include minute 0:00
Saturday – Partner WoD
“Starscream”
Teams of 2 For Time
150/120 Calorie Assault Bike
30 Rope Climbs (15′) OR 60 Muscle Ups (Bar or Ring) OR 90 Burpee Pullups
150/120 Calorie Assault Bike
