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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JULY 21ST 2017

STRENGTH:


Front Squats 


3 sets of 5 reps at 70%


WOD:


#open test 


20 Min AMRAP


AMRAP 20:


50 Wall Balls (20/14)


50 Double Unders (2:1 Singles)


40 Box Jumps (24/20)


40 Toes to Bar  (Scale to Hanging Knee Raise or Dead Bugs)


30 Pull-ups


30 Burpees


20 Cleans (115/80) (Rx+145/100)  *BeachFit will do KB Swings


20 Jerks (115/80) (Rx+145/100)  *BeachFit will do HR Pushups


10 Snatches (115/80) (Rx+145/100) *BeachFit will do Plate G20


10 Burpee Chest to Bar Pull-ups (Rx+ Ring Muscle Ups)