CrossFit – Sat, Jun 10 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Intermediate: 5 RFT 400m Run 30 box Jumps 20/16″ 30 Wall Balls 14/10# Beginner: 4RFT 200m Run 20 Box Step Ups 20/16″ 20 Wall Balls 14/10#
CrossFit – Fri, Jun 9 Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq.
CrossFit – Thu, Jun 8 Snatch Complex (Weight) Complete the following for atotal of 5 sets: RPE for sets: 6-7-7-8-8 Hang Snatch (at the knee)Snatch2 OHS Mobility Coach led mobility
CrossFit – Wed, Jun 7 Metcon (Weight) Bench Press5×5 (RPE 8) Rest 2:00 b/t all sets. Warm-up to a challenging set of 5, rated as an 8 on the RPE scale. Performall sets at an 8. Metcon (Time) 10 Rounds For Time: 5 Wall Ball Shots 20/14″3 Ring Muscle-ups1 Shuttle Sprint 1 Shuttle Sprint=10ft./25ft./50ft. L1:
CrossFit – Tue, Jun 6 Barbell Complex (Weight) Complete the following complex for atotal of 5 sets: RPE for sets: 6-7-7-8-8 Clean First Pull (to the knee) Clean 2 Front Squats Metcon (Time) For Time: 21-15-9 Deficit HSPU 4/3″GHD Sit-ups (GHD to parallel/V-Up/Abmat SU) L1: HSPUL2: 1 Abmat HSPUL3: Box Pike HSPU
