June 30, 2018

CROSSFIT
Conditioning: For Time
Double Trouble
30-20-10
Assault Bike Calories
Pull Ups
–Rest 10 Minutes
30-20-10
Assault Bike Calories
Push Ups
*Ladies – 21/15/9 on the Assault Bike Calories.
*RX+ is chest to bar pull ups AND hand release push ups.
*Post total time minus 10 minutes.

SWEAT
Conditioning: AMRAP x 20:00
*Fight Gone Bad Style
Min 1 – Wallballs 20/14
Min 2 – Sit Ups
Min 3 – Kettlebell Swings 53/35
Min 4 – Rest

STRONGMAN
Conditioning: For Time
Go Time!
21-18-15-12-9-6-3
Thrusters
Sumo Dead High Pulls
*single AHAP KB/DB 50′ farmers carry between each round
RX 95/65
RX+ 135/95
Conditioning: For Time
BAM BAM
21-18-15-12-9-6-3
Bench Press (135/75)
Slam Ball (40/25)
DB or Barbell Shrug (AHAP)
*single AHAP KB/DB 50′ overhead carry between each round
RX+ Bench (185/95)
Conditioning; For Time
“Danny Dietz”
1 mile Run
26 Power Cleans (185/135 lb)
80 Push-Ups
1 minute Rest
600 meter Run
28 Front Squats (185/135 lb)
50 Pull-Ups
*The “Danny Dietz” Tribute WOD was first posted on C4 CrossFit (Richmond, TX) as the workout of the day for October 5, 2014.

BARBELL BASICS