June 7, 2017
Conditioning #1:
20 minute AMRAP
Max Calorie Row
*Every 25 Calories stop and perform:
6 Strict Ring Dips
12 GHD Sit ups
Conditioning #2:
10 minute EMOM
Odd: 12-15 Russian Kettlebell Swings (70lb/53lb)
Even: 30-50 Double Unders
COMPETITIVE CROSSFIT – 5:30pm
12 minute AMRAP
200m Run
8 Toes-to-Bar
4 Bar Muscle ups
Rest 5:00
For Time:
10 Thrusters @ 135lb/95lb
8 Thrusters @ 155lb/105lb
6 Thrusters @ 185lb/125lb
4 Thrusters @ 205lb/145lb
2 Thrusters @ 225lb/155lb
*Change weights after each set.
Rest 5:00
Every 3:00 x 4 Rounds:
50 Double Unders
6 Deadlifts @ 155lb/115lb
4 Hang Power Cleans @ 155lb/115lb
2 Shoulder to Overhead @ 155lb/115lb