CrossFit – Sat, Jun 22 Saturday Community WOD – Bring all the friends! (AMRAP – Rounds and Reps) 25:00 AMRAP w/ a Partner 50/40 Calorie Row or Bike 50 Up Downs w/ 6″ Jump 50 Russian Kettlebell Swings *Partner 1 works while Partner 2 rests *Split work as needed
CrossFit – Fri, Jun 21 Pikey (Time) For Time: 400 meter Run 12 Burpee Bar Muscle-Ups 15 Squat Snatches (155/105 lb) 800 meter Run 12 Burpee Bar Muscle-Ups 20 Clean-and-Jerks 800 meter Run 12 Burpee Bar Muscle-Ups 18 Thrusters (155/105 lb) 400 meter Run
CrossFit – Thu, Jun 20 Metcon Back Squats:1×5@60%1×5@70%2×5@75% Front Squats:1×5@65%1×5@70%1×5@75% Metcon (Time) 3 RFT: 400m Run21 KBS 53/3512 Strict HSPU Rx+ Wall-facing Strict HSPU L1: 1 Abmat Strict HSPUL2: Kipping HSPUL3: Box Pike Position HSPU
CrossFit – Wed, Jun 19 Metcon (Weight) 15 minutes to establish a maximum set forthe day. 1 Clean & Split Jerk + 1 Hang Clean & Split Jerk Rest as needed. Metcon 2:00 AMRAPME Ring Muscle-ups 6:00 AMRAP10 Wall Ball Shots 20/1430 Double-unders 2:00 AMRAPME Ring Muscle-ups *score rounds and reps from the 6:00 AMRAP
CrossFit – Tue, Jun 18 Metcon (Weight) 7×1 Snatch (from the floor) + 1 Hang Snatch *Begin at 60-65% of 1 RM Snatch. Rest as needed. As heavy as possible THEN…complete the following AHAP: 5×5 Sn Grip Deadlifts Rest as needed. Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1Manmakers 2×50/35 *After every round, perform a 200m OH DB
