6/8/16 – Pre-Order Women’s Tanks

stu and wesley

RANT

We are taking pre-orders for a new women’s tank top design!  Take a look at the design on the front desk and if you are interested in ordering a shirt please fill out your information on the sheet on the front desk.

CrossFit Performance

With a 4 minute clock…

500m Row/20 Cal AB

AMRAP Wall Balls

Rest 6:00

x3-4

*perform the row/AB at 100% effort and then perform as many wall balls as possible in the remaining time

CrossFit Fundamentals

SKILL

OH Squat Review – 4×7-10

metcon

AMRAP 10

10 Burpees

10 Box Jumps

20 Plyo Squats

Olympic Weightlifting

A. Snatch High Pull – 6×1.1, rest :10/2:00

*:03 pause pos. 2

B. Snatch – 5×1.1 p rest :15/:90

C. Clean + Front Squat + Jerk – 5×1+2+1

accessory

3 Rounds

100ft KB OH Walk

50ft KB Front Rack Lunge