Saturday 8.31.19

Richard and Felipe

Richard and Felipe

CrossFit, Strength, and Endurance

Badass to Good Ass: Hypertrophy Week 1 of 4


For Time:
with a Partner Sharing Reps Any Way*
600m Medicine Ball Run**
100 Wallballs (20/14)
100 Burpees
600m Medicine Ball Run**
75 Wallballs
75 Burpees

*One partner works at a time. Break up reps between partners however the team best sees fit.
**Partners run together on the medicine ball run and trade off who is carrying the med ball however they want.


CrossFit Strength (Open Gym)
do class OR Open Gym

Same as Class
Open Gym Option:

Incline Bench Press
8 RM

2 x Super Sets:
a. 8-ish DB Chest Flys
b. Hard Set V Sit-ups

3 x Super Sets
a. 8-ish DB Bench Press
b. 8-ish DB Reverse Flys
c. 20-ish GHD Sit-ups