A big thank you to Mike Vonnes for the Remembrance thin blue line flag. And thank you for hanging it as well. I think it looks great!
Today is our CrossFit Fusion BBq! It’s going to be beautiful out today! Let’s get the weekend started with a team workout.
CROSSFIT TEAM WOD:
amrap 20 min:
Teams of 2:
400 meter run
20 wall balls 20#/14#
15 push ups w h/r
While athlete #1 is running athlete #2 is chipping away at 15 wall balls and 10 push up amrap. Athlete #1 will pick up where athlete #2 left off when coming back from the run ect …Score is total rounds and extra reps of wall balls and push ups.
1.3 sets tempo back squats @ 60%, 65%, 70%. % is by feel and not necessarily % of 1 RM. Tempo is 5 seconds down, 0 second paus and explode up.
2.Weighted pull ups x 25 reps
3.Core: 3 sets 20 ghd situps, 20 abmat situps