160725

2016 Ragnar Tahoe Team from Roseville CrossFit

Pre-Wod:
3 Rounds (15 min cap):
200M Run
Max Set of Strict Pull-Up
5 Clean Grip Overhead Squat
10 Hanging Scap Raises
15 PVC Passthrough


*Review Core Bracing


Front Squat:
40% x 5
50% x 5
60% x 3
65% x 1

Workout of the day for Monday, July 25th, 2016:

Front Squat
6×6 @ 70%

“After Party”
8 Min AMRAP:
15 Thruster
15 Chest-2-bar

Sweat Session Workout for Monday, July 25th, 2016:
“6 Rounds (28 min cap)*:

Row 200m
10 Burpees
20 Russian KB Swing
10 Box Jump
20 Ab-mat Sit-Up
10 Side-Butt WallBall
*2 minutes Rest