07/26/23

7/26

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
5 Power Cleans
5 Thrusters
5 GM's

*Allow 5 min to Set Up/Warm Up Part A

A. "Fran Sandwich"
For Time:
1000m Row
immediately into...
21-15-9
Thrusters (95/65lbs)
Pull-Ups
immediately into...
800m Run

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Inchworms
2) KB Russians Swings
3) Rom. DL (light)

A. In a 12 min Window:
Deficit Deadlift x 6
(Build as comfortable)
*5 DB Rom. DL between each set

B. "Capture the Flag"
In a 20 min WIndow:
Four Rounds (Buy-In):
10 Burpee Box Jumps
20 DB Step-Ups
directly into...
Max Cals in remaining time