Fri Aug 14 - Summer League Event 6

Train/Move
6 Min AMRAP, 3 Min Rest, 2 Rounds:
3/2 Ring Muscle-up (or Strict Pull-ups/Ring Rows)
6 Box Jump Overs @ 30/24 (or Step-ups)
10 Wallballs @ 20/14

*aim for a round every 1.5-2 mins

Warm-up
2 Min Cardio of Choice
Banded Exercises:
10/direction Monster Walks
10 Squats, Bridges, Clamshells
10 Dumbbell Deadlifts
10 Dumbbell Squats

Strength
CrossFit Total: 1-rep-max back squat, 1-rep-max press, 1-rep-max deadlift:
Warm up your squat, press, and deadlift
THEN:
After completing your warm-up, begin with the squat. • At “go,” complete up to three attempts to establish your 1-rep-max back squat. • Start a timer to record the tiebreak time (the time when you have completed all three movements). • You may rest as much as needed between attempts. • You cannot complete more than three attempts. • You are not required to take all three attempts. • Then, establish a 1-rep-max press, following the same format above. • Then, establish a 1-rep-max deadlift, following the same format above. • Your score will be the total of your heaviest successfully completed squat, press, and deadlift (recorded in pounds).

Games Prep
Accumulate 6-12 Legless Rope Climbs for Quality (15 min cap)