FRIDAY CROSSFIT 07/12/19
SPORT:
With a partner, only one person working at a time, complete:
120 double-unders
100/70 calorie bike
80 db snatch, 50#/35#
60 DB front squats (2 dumbbells)
100 double-unders
80/55 calorie bike
60 box jumps
40 toes to bar
80 double-unders
60/40 calorie bike
40 burpee deadlifts (2 dumbbells)
20 toes to bar
Each team needs:
2 dumbbells
1 bike
jump rope
1 box
GRIND:
With a partner, only one person working at a time, complete:
100 single-unders
70/60 calorie bike
60 DB snatch
50 DB front squats (2 dumbbells)
100 single-unders
60/40 calorie bike
50 DB box step-ups (1 DB)
40 hanging knee raise
100 single-unders
50/35 calorie bike
40 DB deadlifts (2 dumbbells)
30 burpees over the block or box
RX+
double-unders
