August 2024

6:30-9 am Press3-3-3-3-3

6:30-9 am 6 rounds of:Run 400 metersRest 90 seconds Scale: 200 m

6:30-9 am “War Frank” scaled Three rounds for time of:15 pull-ups15 dips50 Squats35 abmat situps Scale: 2 rounds

25 Squats25 Push-ups25 Pull-ups25 Sit-ups50 Squats50 Push-ups50 Pull-ups50 Sit-ups75 Squats75 Push-ups75 Pull-ups75 Sit-ups

7:30-9:30 am Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets.

6:30-9 am Five rounds for reps of:1 min Wall ball shots, 14/20 pound1 min rope up/downsRun 400mRest Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

“CrossFit Total“ Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep