June 17, 2016

CrossFit
Strength: EMOM x 10:00
1 Clean & Jerk (same or build)

WOD: 4 Rounds for Time
25 Wall Balls (20/14)
15 Assault Bike Calories

CrossFit 101
WOD: For Time
“Teamwork Tuesday on a Friday”
10 Dumbbell Squat Clean
Run 200 m
9 Dumbbell Squat Clean
Run 200 m
8 Dumbbell Squat Clean
Run 200 m
7 Dumbbell Squat Clean
Run 200 m
6 Dumbbell Squat Clean
Run 200 m
5 Dumbbell Squat Clean
Run 200 m
4 Dumbbell Squat Clean
Run 200 m
3 Dumbbell Squat Clean
Run 200 m
2 Dumbbell Squat Clean
Run 200 m
1 Dumbbell Squat Clean
Run 200 m
*Teams of 2/Relay Style

Barbell Club
1) Back Squat 10 x 3 @ 70%
2) 1 Shoulder Press + 1 Push Press + 1 Split Jerk