15 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Re-Test

SUMMER CONDITIONING RE-TEST "CLUTCH" 21-15-12-9 THRUSTERS (95/65) PULLUPS BURPEE TO TARGET 5M CLOCK - REST 2:30 MAX CALS ON BIKE WITH REMAINING TIME. 5M TO COMPLETE 21-21-21 MAX CALS IN REMAINING TIME (0:00 - 5:00) REST 2:30 (5:00 - 7:30) 5M TO COMPLETE 15-15-15, MAX CALS IN REMAINING TIME (7:30 - 12:30) REST 2:30 (12:30 - 15:00) 5M TO COMPLETE 12-12-12, MAX CALS (15:00 - 20:00) REST 2:30 (20:00 - 22:30) 5M TO COMPLETE 9-9-9, MAX CALS (22:30 - 27:30) 1. SCORE IS TOTAL CALS *200 Cals (192 Previously)

2. 27:30 WORKOUT. STAGGER INTO TWO HEATS. H2 STARTS 2:30 MINUTES BEHIND H1 ON SEPARATE CLOCK. 3. PUT A COUPLE ROWERS OUT JUST IN CASE FOR LAST ROUND OVERFLOW. 4. ANY MISSED ROUNDS = -20/12 CALS FROM TOTAL.

+

100 Push-ups (20 OTM For 5 Minutes)

Training Session AM (1015a)

Jiu Jitsu (2:45)