BBQ @ 12:15 p.m. following the last CrossFit class.
Classes @ 9 and 10:30 a.m.
Competitors (registered CrossFit Open athletes), you will be doing CrossFit Open workout 15.5.
All other athletes:
- Front Squats: 5 sets x 5-8 reps @ 80% of 1RM
- Hanging Kettlebell Deficit Squats: 5 x 20-30 ... stand on a box high enough that the kettlebell will not touch the ground at full depth
- Bent Over Barbell Rows 5x Max Reps (10-20)
- Snatch Grip Behind the Neck Press: 5 x 10-12 @ 33-100#s (keep light or skip if your shoulders are toast from 15.4)
- Alternating Sets of
- 5x20-35 Bench Reverse Hypers
- 5x20-35 Hollow Rocks