CrossFit Workout 6/29/19 Saturday

Warmup
5 step+90 rep, then
3 rounds of
10 wallballs
20 DU

Workout Warmup
3 Rounds on the 3:00 start
5 Power cleans+OHS up to workout weight
1 wall walk/hs walk

CrossFit Workout
Teams of 3
300/240 cal bike and:

30:00 to complete 2 RFT
100 wallballs 20/14
80 Power cleans 115/75
60 OHS
400 DU
20 wall walks

Rx+
30/20 wallballs
135/95 barbell
100′ of handstand walking

Conditioning
Get outside and move for 90+ minutes consecutively

Strength
2 Rounds
1 back squat @90+%
20 back squats@ 40-50%, @ 2011
rest as needed in between rounds

3 rounds
10 deadlifts for speed @ 50%
rest at least 3:00 between rounds
then
1×3 hand release deadlifts, above 85% of 1rm, off of feel as you’re warming up.