CrossFit – Mon, Jun 17 Metcon Back Squats:1×5@60%1×5@65%2×5@70% Front Squats:1×5@60%1×5@70%1×5@75%1×5@80% Metcon (AMRAP – Reps) 4 rounds: 4:00 to complete the following:500m RowME Burpee Box Jump Overs 24/20″ Rest 1:00 b/t sets. Record total number of BBJO *Scale the height of the box as needed.
CrossFit – Sun, Jun 16 SUNDAY FUNDAY 10 RFT 10 Burpee 100M Sprint
CrossFit – Sat, Jun 15 Saturday Community WOD! Bring a friend! (AMRAP – Reps) 4 Rounds of: 1:00 KB Sumo Deadlift High Pull 53/35 1:00 Box Jumps 20″ 1:00 Dumbbell Push Press 35/25 1:00 Calorie Row 1:00 Wall Balls Shots 20/14 1:00 Rest *score is total reps (Fight Gone Bad style)
CrossFit – Fri, Jun 14 Metcon (Time) “Goose” For Time (with a Partner): 106 Deadlifts (135/95 lb) Then, 7 rounds of: 3 Rope Climbs (15 ft) 15 Thrusters (135/95 lb) 15 Kettlebell Swings (70/53 lb) Then, 400 meter Run with a plate (together, both partners carry a plate 45/25 lb)
CrossFit – Thu, Jun 13 Metcon Back Squats:1×5@60%1×3@70%1×2@80%1×2@90%1×1@95%1×1@103% Front Squats:1×5@60%1×5@70%2×5@75% Metcon (Time) “Strict & Heavy Elizabeth”For Time:21-15-9 Power CleansStrict Ring Dips 135/95, 155/115, 185/135 *L1: Kipping Ring DipsL2: Banded Ring DipsL3: Box Dips
