Wednesday, July 19th

CrossFit and Kraus Motor Co.: Building Performance -CrossFit Journal

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg 
Station 2 – Medicine Ball V-Ups x 12-15 reps

B) Every minute, on the minute, for 15 minutes:
Minute 1 – 11/7 Calorie Assault Bike or 15/10 Calorie Row
Minute 2 – 5 Dumbbell Burpee Box Step Overs 35/20
Minute 3 – 20 Double Unders

A) 4 sets of:
Sumo Deadlift x 3 reps
Rest 2 minutes
Build over the sets to a heavy touch and go triple

B) For Time
30 Row/Bike calories
40 Double unders
15 Power cleans 95/65
30 Row/Bike calories
40 Double unders
13 Power cleans 135/85    
30 Row/Bike calories
40 Double unders
11 Power cleans 165/105   
30 Row/Bike calories
40 Double unders
9 Power cleans 195/125    

If you use the Assault Bike go for 20 cals. The Airdynes go for 30 cals just like the row.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531