CrossFit

STRENGTH/SKILL
Paused Front Squat (5 x 2 @85%, every 90s.)
BENCHMARK METCON
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

BootCamp

STRENGTH/SKILL
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Ring Rows x 6-8 reps (1s pause at the top)
Station 2 – 50m Suitcase Carry + OH Carry (25m ea. arm)
Station 3 – KB Bent-Over Row x 6-8 reps (1s pause at the top)
Station 4 – KB Strict Overhead Press x 15 reps
METCON
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 3 minutes, and complete a total of 3 sets.

Fun Fact of the Day

Oklahoma declaredwatermelon a vegetable and made it their official state vegetable.