June 30, 2017

CROSSFIT
Strength: EMOM x 10:00
3 Snatch + 3 OHS + 6 T2B
3 Snatch 95/65
3 OHS 95/65
3 Toes to Bar
RX+ = 125/85
Conditioning: For Time
30 Med Ball Cleans 20/14
200m Run
40 KB Swings 70/53
200m Run
50 Wall Balls 20/14
200m Run
40 KB Swings 70/53
200m Run
30 Med Ball Cleans 20/14

CROSSFIT 101
Conditioning: AMRAP x 10:00
CF Open 13.2-ish
5 Dumbbell Shoulder to Overhead
10 Dumbbell Deadlifts
15 Box Jumps 24/20
*Choose Load for STOH and DL – Recommended 45/30
Finisher: No Measure
3-4 Rounds
10 DB Front Raises
10 Bicep Curls (choose load, good form)
2 Unilateral Overhead KB or DB carries (down and back, then switch arms – choose a challenging weight)