June 21, 2017

CROSSFIT
Strength: Ring Dips 5 x Max Effort
5 sets of max rep ring dips
*Take about 90s between attempts.
Conditioning: For Time
3 Rounds for Time
2 Rounds of Cindy
6 Hang Power Snatches 135/95
*Each round will consist of
5 Pullup
10 Pushup
15 Squat
5 Pullup
10 Pushup
15 Squat
6 Hang Power Snatch

CROSSFIT 101
Conditioning: 3 Rounds For Time
25 Wall Balls 20/14
20 Kettle Bell Swings 53/35
15 Pull Ups
10 Goblet Squats 53/35
*RX+ 70/53 KB
Finisher: No Measure
Lower Body Finisher
3 Rounds
15 KB RDLs
10 Bulgarian Split Squats (each leg)
10 Goblet Sumo Squats
*Choose KB weight
* Hold KB to chest for Bulgarian split squats