June 24 – June 30, 2019

1A. Back Squat 5×5 between 75-85%

1B. Glute Ham Raise 4 sets of 6-10 reps

3 Rounds for time of:

10 Power Snatches 135/95

20 Toes-to-bar

Run 400m

1A. Deadlift [email protected] RPE (About 2 RIR)

1B. Single Leg Calf Raise 4 sets of 15-25

4 Rounds of:

AMRAP 3

50 Double Unders (100 Singles)

10 C2B Pull ups

Max Cal. Row

Rest 1 Min.

Score = Calories.

“Five Hundred”

5 Rounds for time of:

10 RKBS 53/35

3 Bar Muscle Ups (6 Pull ups)

15 RKBS 53/35

2 Bar Muscle Ups (4 Pull ups)

25 RKBS 53/35

1 Bar Muscle Up (2 Pull ups)

50 RKBS 53/35

45 minute time cap.

1A. Snatch 3RM with 5 working sets 78% and above.

1B. Frog Pumps 4 sets of 10

3 Couplets of 3 Rounds of 1 minute per station:

1 Bike & Burpees

Rest 2 min

2. Row & Double Unders

Rest 2 min

3. Shuttle Run & Lunges

Score each round individually.

Rx Minimums:
Bike (12/9)
Burpees (8)
Row (15/12)
Double Unders (30)
Shuttle Run (4)
Lunge (16)

1A. Weighted Pull ups x5@9

1B. Arnold Press 4 sets of 10

4 rounds of:

1 min Push ups

1 min Overhead Plate Lunges 45/25

1 min Pull ups

1 min Overhead Plate Squats 45/25

1 min Rest

Score = total reps.

Crossfit Total (Only 10am class!)

1 RM Back Squat

1 RM Overhead Press

1 RM Deadlift

3 Rounds for time of:

400m Run with Med Ball 20/14

20 Med Ball Cleans 20/14

40 Wall Balls 20/14