28 June 13

1145

10-9-8-7-6-5-4-3-2-1
KB Thrusters (1.5/1)
30 Yard Shuttle Run between each set.

Each athlete will use two kettle bells when performing the thrusters.

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27 June 13

1145 and 1630

10-20-30
Burpees
30-20-10
Box Jumps (30/24)

50 Double Unders between each round

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25 June 13

0600, 1145 and 1630

Strength/Gymnastics
5 Minutes to Accumulate as much time as possible in the Hollow Body Position
5 Minutes to Accumulate as much time as possible in a Superman Hold
Then
“Jackie”
Row 1000 Meters
50 Thrusters (45/35)
30 Pull Ups

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24 June 13

1145 and 1630

10 Minutes to move as much weight as possible G2O.
Each athlete will pick their own weight and do as many reps Ground to Overhead as possible. Multiply the reps by weight moved for your score.

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21 June 13

1145

Cindy’s Mean Sister
AMRAP 20 Minutes
5 Pull Ups
10 Defecit Push Ups
15 Jumping Squats
Every 5 Rounds 5 Clean and Jerks (135/95)

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20 June 13

1145 and 1630

CF Total
1RM Back Squat
1RM Press
1RM Deadlift

20 minutes to find each. Good luck and let’s see some PR’s.

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19 June 13

1145 and 1630

2000 Meter Row for time
Work on recovery and mobility.
CrossFit Total tomorrow

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18 June 13

1145 and 1630

We will be doing the CrossFit Total on Thursday the 20th so the next two days will be a little lighter.

WOD
500 Double Unders for Time
At the top of every minute do 5 Burpees.

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