June 2019

4pm CrossFit 5pm CrossFit Kids only 6pm CrossFit   Solo or Partner WOD   "Luke" For time: 400m Run 15 Clean and Jerks (70/50kg) 400m Run 30 Toes-to-Bar 400m Run 45 Wall Balls (9/6kg) 400m Run 45 KB Swings (24/16kg) 400m Run 30 Ring Dips 400m Run 15 Front Rack Lunges (70/50kg) 400m Run   ...

A) AMRAP in 8 minutes: 30 Double Unders 10 Alt DB Snatches (20/15kg) B) Alt EMOM (8 minutes) 8 KB Cleans 40m Farmer Carry C) 4 x 2 minutes: 1) 20 Box Jumps (30/24”) AMRAP Calories 2) 16 Box Jumps AMRAP Calories 3) 12 Box Jumps AMRAP Calories 4) 8 Box Jumps AMRAP Calories D) Mystery EMOM (8 minutes) ...

Each round for time:   0 – 6:00 2x 200m Run 200m Row   6:00 – 12:00 2x 60 Double Unders 20 KB Swings (24/16kg)   12:00 – 18:00 2x 20 Wtd Lunges (24/16kg) 20 Pull-Ups   18:00 – 24:00 2x 20 Hang Power Snatches (45/30kg) 20 Pushups   ...

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