Saturday, June 17th 2017
10-min. AMRAP: 5 clean and jerks, each 10 synchro toes-to-bars 3 minute Rest 12-min. AMRAP: 30 double-unders 15 Thrusters
Friday, June 16th 2017
20m to find a 1RM Power Snatch Diane: 21-15-9 Deadlifts HSPUs
Thursday, June 15th 2017
“Kelly” 5 rounds for time of: Run 400m 30 Box jumps 30 Wall balls
Wednesday, June 14th 2017
1 Max set of Muscle Ups 1 Max set of HSPU “Fran” 21-15-9 Thrusters Pull-ups
Tuesday, June 13th 2017
“CrossFit Total” 20m to find 1RM Back Squat 10m to find 1RM Shoulder Press 15m to find 1RM Deadlift Find a Max set of Double Unders
Monday, June 12th 2017
1RM Front Squat Nancy 5 rounds for time of: 400m run 15 OH Squats
Sunday, June 11th 2017
4 Rounds of: 1000m row 25 Med Ball Cleans 200 Foot Bear Crawl 25 Sandbag Front Squats 200 meter Sandbag Run
Saturday, June 10th 2017
Every 90sec for 15min 2 Hang Snatches Partner Workout Row 100cal while your partner is in plank (switch as needed) 75 Power Cleans while partner holds the front rack (switch
Friday, June 9th 2017
20min alt btw: 5X5 Sumo Deadlifts 4 Wall Walks 5 Rounds: Run 400m 20 Burpees onto a plate
Thursday, June 8th 2017
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2
