21. Jul
CrossFit WOD, July 21, 2023
CrossFit – Fri, Jul 21
Warm up
<p>Hip Halo and Banded 7’s</p><p>3 Sets<br />10 Lateral Box Step Up (each side)<br />10 Step Back Lunge w/BB(each side)</p><p>3 Sets<br />:30 Row OR Bike (moderate)<br />10 Goblet Squats with KB or DB (moderate)<br />5 No Jump Burpee<br />-Then-<br />Warm Up to Front Squat and Carry weight.</p>
Larry (Time)
21-18-15-12-9-6-3 reps for time of:
Front squats
Bar-facing burpees
*200-m sandbag carry after each round
♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, in Helmand Province, Afghanistan.
<p>*20 shuttle walks(25 feet down/back=2) Sandbag Bear Hug Carry with (100/70) OR Farmers Carry (2×50/35) after each round</p><ul><li><p><strong>Target Time:</strong> 30-40 minutes</p></li><li><p><strong>Time Cap:</strong> 45 minutes</p></li></ul>
Accessory Work
<p>20 Barbell Back Rack Walking Lunges @ 7/10 RPE<br />20 Barbell Back Rack Walking Lunges @ 7.5/10 RPE<br />20 Barbell Back Rack Walking Lunges @ 8/10 RPE<br />20 Barbell Back Rack Walking Lunges @ 8.5/10 RPE</p>