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CrossFit – Fri, Jun 27 Shoulder Press (Build to heavy Single) Build to heavy Single Metcon (Time) 5 Rounds For Time: 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB S2OH 50 DU 250/200m Row

CrossFit – Thu, Jun 26 Metcon (AMRAP – Rounds and Reps) AMRAP 30: 50/35 Strict pull-ups or chin ups 100 Hand-Release Push-ups 150 Sit-ups Every 3 minutes (Starting on 0:00): 3 Snatches, 115/85 RX 95/65

CrossFit – Wed, Jun 25 Front Squat (4×8 (work between 65-70% same weight across)) Metcon (Time) Partner WOD 2 Rounds For Time: 30 Deadlifts 30 Front Squats 30 S2OH 30 Box Jumps 30 Calorie Row Barbell: 135/95 same weight for all movements

CrossFit – Tue, Jun 24

CrossFit – Mon, Jun 23

CrossFit – Sun, Jun 22 h y r o x (Time) 2 Rounds 800m Run 20 Wallballs 20 KBS 24/16kg then….. 2 Rounds Run 400m 20 Weighted lunges w/wallball 30 cal row 100m KB farmers carry 24/16

CrossFit – Sat, Jun 21 Limbo (Time) Partner WOD For Time: 24 – 20 – 16 – 12 – 8 Squats, 155 / 105 lb 10-8-6-4-2 Rope Climbs 200m Run after every round Pull-Ups per person 30 – 24 – 18 – 12 – 6

CrossFit – Fri, Jun 20 Shoulder Press (10 x 3 65%) 10 x 3 65% same weight for all sets IV (Time) 4 Rounds For Time: 400 Meter Run 21 Kettlebell Swings, 53 / 35 lb 12 Burpee Box Jumps (24″/20″) • Rest 4 Minutes Between Rounds Score: Total Time (Including Rest) Time Cap: 30

CrossFit – Thu, Jun 19 Floor Press (Weight) 3 Sets:3 Floor Press @ 85% 1 Drop Set:Continuous Reps at 50% • Rest 2-3 Minutes Between Sets Hope Chest (AMRAP – Reps) AMRAP 5: 50 Push-ups Calorie Row in Remaining Time AMRAP 4: 40 Push-ups Calorie Row in Remaining Time AMRAP 3: 30 Push-ups Calorie Row

CrossFit – Wed, Jun 18 Clean and Jerk (Build to a Heavy set of 3 ) Lasso For Time: 1,600 Meter Run 3 Rounds: 20 AbMat Sit-ups 40 Double Unders 800 Meter Run 2 Rounds: 20 AbMat Sit-ups 40 Double Unders 400 Meter Run 1 Round: 20 AbMat Sit-ups 40 Double Unders 200 Meter Run