CrossFit

Announcements

WEIGHTLIFTING! 7/14
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 7/14

3 minutes easy cardio

+

20/10

x 3 Sets

Burpee

Hollow rocks

Jump Squat

Flutter kicks

2 Sets of the following:

3:00 on the clock:

20 Russian KB Swing 53/35

Assault bike for max Calories in remaining time ( this is at a hard effort )

rest 2:00

3:00 on the clock:

20 DB Dual Front squat

Row for max Calories in remaining time ( this is at a hard effort )

rest 2:00

3:00 on the clock:

15 DB Dual S2OH

15 DB Dual Hang power clean

Burpee over DB for max Reps in remaining time ( this is at a hard effort )

rest 2:00

For time, sustained pacing ( don’t go out too hot)

15 Calorie Ski

15 Wall ball 20/14

15 Burpee

15 Toe to bar

15 Box jump

50 Double under

Rest 5:00 into

50 Double under

15 Box jump

15 Toe to bar

15 Burpee

15 Wall ball

15 Calorie Ski

Rest 5:00 into

15 Toe to bar

15 Calorie Row

50 Double under

15 Burpee

15 Wall ball

15 Box jump

Rest 5:00 into

15 Wall ball

50 Double under

15 Calorie Row

15 Burpee

15 Box jump

15 Toe to bar