07.15.

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  • Post last modified:2025.07.15.
  • Post category:program

CROSSFIT

I. 3X30/15 SEC
WEIGHTED PLANK
ARCH ROCK

II. AMRAP 12′
(1 BAR, CLIMBING WEIGHT)
15 CLOSE GRIP BENCH PRESS
15 BENT ROW
15 CLEAN & JERK

III. 5RFT
200M SKIERG
300M ROW
400M BIKE
50M HEAVY FARMER CARRY
20 HEAVY AM. SWING 28/20 KG

BOOST

I. 60/10 SEC
A. SWIMMING
B. HOLLOW ROCK
C. PLATE SIDE BAND

II. TEAMS OF 2
600M FARMER CARRY
2K ROW
100 SLAM BALL

III. TEAMS OF 2
3KM SKI FOR TIME
1. ATHLETE: SKI
2. ATHLETE: 10 WBS, 10 BURPEE BROAD JUMP, 10 DB THRUSTER

IV.12′ AMRAP
10 CAL BIKE
10 DOUBLE KB DEADLIFT
10 RUSSIAN SWING
10 AIR SQUAT