June 10, 2016

CrossFit
Strength: EMOM x 10:00
1 Clean & Jerk

WOD: Against a 15:00 Clock
“CA Police & Fire Games WOD 1”
30 Calorie Row buy in, straight into:
AMRAP in remaining time of:
15 Wall Balls
10 Hand Release Push Ups
5 Deadlift (225/155)

CrossFit 101
WOD: EMOM x 40:00
Minute 1) 12 Slam Balls (40/25)
Minute 2) 24 Russian Twist With Plate (25/15)
Minute 3) 12 Burpees
Minute 4) 12 Dumbbell Thrusters (Choose Load)
Minute 5) Rest

Barbell
1) Back Squat 10 x 3 @ 65%
2) Strict Press 3RM
3) Push Press 3 x 2