7.7.26 Workout of the Day

Our CrossFit latina familia supporting our americana “Run the Flag.”

Barbell
Strength
Push Press
1-1-1-1-1

Build to a heavy single for the day.

Conditioning
AMRAP 20
50 DUBS
50 Single Arm Push Press (50/35)
50 DUBS
50 Sit-ups
50 DUBS
600 m Run

Interval
Conditioning
On the every 10:00 x 4
800 m run
into
2 rounds
20 Russian KBS (70/53)
60 ft bodyweight walking lunge

-Every round starts with the run. Scale distance & reps to sub 8:00 minute round every set. -