For time:
“Malicious”
30 Thrusters (Men 95lbs, Women 65lbs)
30 Pull-ups
30 Kettlebell Swings (Men 55lbs, Women 35lbs)
30 Push-ups
30 Sit-ups
30 Burpees
30 Push Press (Men 95lbs, Women 65lbs)
30 Knees to elbows
30 Wall ball shots (Men 20lb ball, Women 12lb ball)
30 Double Unders
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Here is a sneak peak of one of the exercises that will be in this weekends competition at the Berry Farm!
Rest day
or
For time:
1 Mile run
This Saturday, June 21st, we will be having a going away party for Brandon and Karla at the Berry Farm near Bristow at 10:00 am. There will be outdoor CrossFit competitions along with a BBQ and swimming. Please R.S.V.P. to responses.
3 Rounds for time of:
800 Meter run
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
50 Sit-ups
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The 1:00 PM Saturday class will no longer be offered. Sorry for any inconvenience.
“Fran”
21-15-9 reps for time of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
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The 1:00 PM Saturday class will no longer be offered. Sorry for any inconvenience.
Power Clean 5-5-5-5-5 reps
Click here for a video and demo of the power clean.
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