04 Aug WOD- Saturday, Aug 5

8:30am Lite N Tite
WOD: for time

1600m Run
25 Burpees
25 Sit-Ups
25 Box Jumps
1600m Row
15 Burpees
15 Sit-Ups
15 Box Jumps

35 min CAP

Finisher:

6 min AMRAP Cal on bike (partner shared)

9:30 and 10:30am CrossFit
Strength: (12 mins)

Wendler Make-up (Squat, push press or Deadlift
Week 3
% based on 90% of 1RM
75% x 5
85% x 3
95% x Max reps

OR find 1 RM Turkish Get-up

WOD:

20 min AMRAP
7 HSPU
11 C2B pull-ups
24 Unbroken DU

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