June 14, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Time
The David
100 Burpees
EMOM 5 Heavy Kettlebell Swings 70/53

STRONGMAN
Metcon (Time)
50 x American KB Swings @ 70/53lbs
40/30 x Cals Ass Bike
30 x GHD Sit Ups
20 x Back Squats @ BW
10 x C&J @ BW
20 x Back Squats @ BW
30 x GHD Sit UPs
40/30 x Cals Ass Bike
50 x American KB Swings @ 70/53lbs
RX+ No Rack on Back Squat
Metcon (AMRAP – Reps)
In 40 minutes:
Max Reps Strict Pull Ups
250M Row
Max Reps Strict Dips
250M Row
Max Reps Push Ups
250M Row
This is a continuous circuit for 40 minutes. Just keep moving between each movement

Rx+ Stay Strict on everything
Rx No bands or extra assistance
*Score is total reps of the three BW movements.

ENDURANCE
Sprint Triathlon (x two) (2 Rounds for time)
2 Rounds:
500m Row
1 Mile Ass Bike
400m Run
10-15 minute rest between rounds.

BARBELL BABES
TBD