June 2019

Rest day

Don’t forget it’s Bring-A-Friend/FREE Intro class today at 10:30am!

For Time:
-600m Run, Row or 1.5km A-Bike
-21 Pull-Ups RX+ C2B
-100 Doubles
-21 Thrusters 95/65 RX+ 115/75 MRX 75/55 
-400m Run, Row or 1km A-Bike
-15 Thrusters
-75 Doubles
-15 Pull-Ups RX+ C2B
-200m Run, Row or 0.5km A-Bike
-9 Pull-Ups RX+ C2B
-50 Doubles
-9 Thrusters

“A CrossFitter’s Climb” by DB
3min AMRAP:
-7 Hang Power Snatch 115/75 RX+135/95 MRX 95/65
-7 T2B
Rest 2min / Add Wt
3min AMRAP:
-7 S2O 135/95 RX+155/105 MRX 115/75
-14 Air Squats 
Rest 2min / Add Wt
3min AMRAP:
-7 Hang Power Clean RX+185/125 155/105 MRX 115/75  
-7 Barbell Push-Ups
Rest 2min / Add Wt
6min AMRAP
-7 Deads 225/155 RX+275/185 MRX 185/125 
-7 Barbell Push-Ups
-7 WallBall Sit-ups 20/14lbs MRX 14/10lbs 
-14 Air Squats

3 RFT:
-25 Russian KBS 55/35# RX+ 70/55# MRX 45/25#
-10 KB Goblet Step-Ups 24/20 MRX 20/18″ 
-15cal Row or A-Bike
-2RopeClimb15′ MRX2to10’or1to15′ 
-15 KBS 
-10 Burpee Box Jumps
Rest 2min after 1st Round 
Rest 3min after 2nd Round

“Runner’s Mile vs Lifter’s Mile” by DB
For Time:
-400m Run
Rest 1min 
-200m Run
Rest 1min 
-400m Run
Rest 1min 
-200m Run 
Rest 1min
-400m Run 
Rest 3min
-400m Run
-20 Deadlifts
Rest 1min 
-200m Run
-20 Hang Clean 
Rest 1min
-400m Run
-20 Front Squat 
Rest 1min
-200m Run
-20 S2O
Rest 1min
-400m Run
-10 G2O
Barbell Wts=115/75 RX+135/95 MRX 95/65