June 27, 2019

CROSSFIT
Rest Day!

SWEAT
Aqua Kelly (Time)
5 rounds:
30 Row Calories
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
*30 Min Time Cap

ENDURANCE
Speeding Ticket (Time)
Partner WOD:

1000m Row
100 Double Unders
1-Mile Run
1-Mile Assault Bike

500m Row
50 Double Unders
.5 Mile Run
.5 Mile Assault Bike

250m Row
25 Double Unders
.25 Mile Run
.2 Mile Assault Bike

Partition everything with partner. The goal is to go as fast as possible.

WEIGHTLIFTING
Clean high pull + power clean + hang clean (knee) (Work to a heavy complex)
2 Push press + 1 Jerk (5 x 1 increasing)
Can be push jerk or split jerk

BARBELL BASICS