Week of July 24 - July 30

The CrossFit Games starts next week!!

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We're on Week 5 of the Ruck-a-Week summer challenge and it's not too late to join in. Throw on a weight vest or backpack and get outside for a walk or hike. Join the group here and share where you went by Saturday July 30. This group is internal on the BRIO app - ie you do not have to be on social media to participate!

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Workouts for the Week

Monday July 24

🎂🎈🎉🥳 Happy Birthday today to Luke Senick!!

30 (S)HSPU

30/20 Ski Cals

30 CTB Pull ups

30/20 Bike Cals

30 Pistols

30/20 Row Cals

30 Deadlift (185/125)

120 Double unders

20 min CAP

Compare to June 3/22

Tuesday July 25

OT3M x 4

3 Pause Back Squat + 4 Back Squat

OTM x 6

Odd - Pull up

Even - Dip

3 min AMRAP

Burpees

Wednesday July 26

With a partner

Sled pull 1 mile (90/70)

Farmer carry 1 mile (2x24/16kg)

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Cashout:

GHD sit ups 3-5 sets

Thursday July 27

🎂🎈🎉🥳 Happy Birthday today to Maja Mills!!

OTM x 6: 1 Hang Snatch

"Helen"

3 RFT

Run 400m

21 KB Swings

12 Pull Ups

*20 min cap*

or if you've done Helen as RX in or around 10 minutes, today choose...

Hard Helen

3 rounds

400m Run

21 Hang Power Snatch (75/55)

12 BMU or CTB

Friday July 28

OT2.5M x 5

Deadlift 3-3-3-3-3-10

OTM x 6

odd - T2B

even - Strict HSPU

With a partner:

6 min Bike Cal

Saturday July 29

🎂🎈🎉🥳 Happy Birthday today to Rian Cory!!

3 rounds

Row 1000m

60 Lunges

120 Double unders

Sunday July 30

3 rounds:

3 min AMRAP

3 Power Clean

6 Push up

9 Box Jump (20")

3 min AMRAP

3 Front Squat

9 Burpees

rest 3 mins

RX

135-155-185

95-105-125

Beast

135-185-225

95-125-155