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CrossFit – Sat, Jul 1

CrossFit – Fri, Jun 30 Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Extra Work 10 sets of 5 strict ring dips 10 sets 5 strict pull ups

CrossFit – Thu, Jun 29 Metcon (Time) 5 Rounds 500/400m Riw 30 Abmat Sit-ups

CrossFit – Wed, Jun 28 Shoulder Press (Heavy set of 5) Metcon (AMRAP – Rounds and Reps) AMRAP X 12 9 Front Squats 75/55 6 HSPU 30 DU Extra Work 3 Rounds 40/30 Cal Ski Erg 200m Run

CrossFit – Tue, Jun 27 Power Clean (8-6-4-8-6-4) 8- 65%6- 70%4- 80%  8- 70%6- 75%4- 85% Metcon (Time) 4 Person Partner WOD 3 Rounds 800m Run 150 Snatches (50/35) 100 Cal Echo Bike Run together one person snatching and one person on the bike

CrossFit – Mon, Jun 26 Back Squat (Build to a heavy set of 10) -reps are unbroken -pause between reps – no more than two attempts 99 Problems (Time) For Time: 99 Cal Row 99 Wallballs (20/14) 99 Burpees Time Cap: 20 minutes

CrossFit – Sat, Jun 24 Metcon (Time) Partner WOD 5 Rounds 800m Run 10 Rope Climbs 50 Push-ups run together and split the reps

CrossFit – Fri, Jun 23 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) T2B directley into….. 1,000/80 Row

CrossFit – Thu, Jun 22 Metcon (Time) 4 Person Team 200 shuttle Runs 400 Calorie Echo Bike 2 people working at a time. 1 person on the shuttle run and one person on the bike. Rotate when needed. If one movement finishes first then one person working at a time.

CrossFit – Wed, Jun 21 Mind Eraser (AMRAP – Rounds and Reps) “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run Extra work (Calories) 5 minute row, 2 minutes rest 3 minute row, 2 minutes rest 3 minute row, 2 minutes rest 1 minute row, 2 minutes rest 1 minute row, 2