CROSSFIT
Monday 6/22
AMRAP in 25 minutes
25 Sumo Deadlift High Pulls (75/55 lb)
25 Push-Ups
25 Thrusters (75/55 lb)
25 Sit-Ups
Tuesday 6/23
In 10:00
Find a Heavy Double:
Power Snatch
+
3 Rounds for Time:
24 Hang Power Snatches (95/65)
12 Bar Facing Burpees
Wednesday 6/24
Teams of 2, Trade as Needed.
For Time:
3k Row
9k Bike
200 deadlifts (135/85)
Thursday 6/25
10 Rounds for Time:
30 Double-Unders
10 Hang Power Cleans (115/75)
10 Chest to Bar Pull-ups
+
3 Rounds:
:20 Tuck Hang
50 Flutter Kicks
Friday 6/26
EMOM 7 Minutes:
7 Front Squats @ light to moderate weight
+
Loredo
6RFT:
24 squats
24 pushups
24 walking lunges
run 400m
(Time Cap: 28:00)
Saturday 6/27
Teams of 2. Trade every 1:00.
AMRAP 22 minutes:
30/20 Calorie Row
30 Push Press (95/65)
30 Box Jumps (24/20)
30 Burpee Pull-ups
BOOTCAMP
Monday 6/22
6 Rounds for Time:
24 Air Squats
24 Hand Release Push-ups
24 Walking Lunges
400m Row
+
3 Rounds:
:20 Tuck Hang
50 Flutter Kicks
Tuesday 6/23
5 Sets of 4:00 on/ 2:00 off:
30/20 cal bike
30 Russian Kettlebell Swing
30 KB SDHP
– Continue where you left off each interval
Wednesday 6/24
Every 1:00 x 10 minutes:
10 Wtd. Box Step-Ups
+
DB Kalsu
For Time:
100 SA DB Thruster
Every 1 min (starting at 0:00) complete: 5 Burpees
Thursday 6/25
Teams of 2. Trade Reps.
AMRAP 20 minutes:
100 Calorie Bike
100/50 Push-ups
100 KB Suitcase DL
100 Sit-ups
Friday 6/26
3RFT:
1k Row
100 Single Unders
