Crossfit Garage – CrossFit

General Warm-up (No Measure)

AMRAP 4:

20 jumping jacks

10 KB deadlifts

10 scap pull-ups

5 burpees

230701 (Time)

– RX –

8 rounds for time with a partner:

30 burpees

20 Russian KB swings (53/70 lb)

10 chest-to-bar pull-ups

– Split the work as needed.

– INTERMEDIATE –

8 rounds for time with a partner:

20 burpees

20 Russian KB swings (35/53 lb)

10 pull-ups

– Partners split work evenly.

– BEGINNER –

8 rounds for time with a partner:

16 burpees

10 Russian KB swings (26/35 lb)

6 jumping pull-ups

– Partners split work evenly.

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Stretching (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts