7.7.18 - Saturday | CrossFit 312

7.7.18 – Saturday

8 a.m. – STRENGTH

A. Power Clean + Push Press5x(1+3) @65% (of 1RM C&J)
B. Front Squat 1×1 @90%, 2×2 @20-30# less than set 1
C. Close Grip Bench Press 5×5 @60% (of 1RM Bench)
D1. 10/side One Arm KB Sit-Up; rest 60sec; D2. 10 BB Roll-outs; rest 60sec; D3. 20m Death March; rest 60sec; x3

9 a.m. – 101/CROSSFIT

In Teams of 4
P1-P2 AMRAP 10
100m Run
5 Box Jumps (30/24)
10 DL (185/125)

P3-P4 AMRAP 10
200m Row
5 Box Jumps (30/24)
10 Pull-ups

-partners alternate rounds, relay style-
-rest 3 min then pairs switch AMRAPs-

After both AMRAPS completed, immediately into..
For Time:
200 Kettlebell Swings (70/55)
(2 teammates working at a time)

10 a.m. – CROSSFIT

For Time:
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (255/175)
18 Box Jump Overs (24/20)
Immediately into…
3 Rounds:
4 Ring Muscle Ups
8 Deadlift (285/195)
14 Box Jump Overs (24/20)
Immediately into…
4 Rounds:
2 Ring Muscle Ups
4 Deadlift (315/225)
10 Box Jump Overs (24/20)

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.