Saturday, 20 July 2019 0630 only – Fundamentals 0845

Warm up

Squat Therapy


Back Squat


Heavy loads

Front Squat


Athlete Pick loads


Partner Mash of:

3 rounds of:

400m Run (Both Run Together)

21 Kettlebell swings

15 Pullup 

(Partner A & B complete 21 and 15 reps each per round)


5-minute rest


10 Rounds of:

12 Deadlifts 

9 Hang Power Cleans

6 Push Jerk

155/115 lbs

(Partner A Completes Even # rounds & Partner B completes odd # rounds)

0845 Shogun CrossFit Fundamentals Course

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