7.4.18 Training Sessions (2)

 

GENERAL FITNESS
Happy Birthday America
“1776”
Against a 60 minute clock:
0:00 – 10:00
17x Burpees over C2 Rower +
76 Calories
10:00 – 20:00
17x Gasers +
76x KB Deadlift (70/53)
20:00 – 30:00
17x DB Curtis P’s (30/20) +
76 Calorie Assault Bike
30:00 – 40:00 
17x Burpee/Pull-ups +
76x Sit-ups
40:00 – 50:00
1776m Ski Erg
50:00 – 60:00 
17x Sandbag-over-Yoke, AHAP +
76x Bench Press (115/65)
Then:
Cool Down

 

 

CROSSFIT
“Holleyman”
30 rounds for time:
5x Wall Ball (20/14) +
3x HSPUs +
1x Power Clean (225/155)