June 30, 2020

20 min AMRAP-

10 box step ups

10 SA kB deadlift 53/35#

100m SA OH kB carry (50m each side)

100m SA kB farmers carry (50m each side)

June 29, 2020

5 RFT-

400m run

30 SA DB OH Squats #50/35 (15 each side)

June 26, 2020

FULLY LOADED

1-2-3-2-1 minutes
Row for Cals.
Devils Press (40/25 lb.)

* Project Inversion

PARTIALLY LOADED

1-2-3-2-1 minutes
Double-unders
Devils Press

UNLOADED

1-2-3-2-1 minutes
Toe-taps
10 Mountain Climbers + 10 Kick-sits

June 25, 2020

5-4-3-2-1

Rounds of cindy

5 Pull-ups

10 Push-ups

15 Air Squats

200-m Farmers Carry between each round.

June 24, 2020

200-m Run

with what time is remaining of

3 min. perform AMRAP Mb Sit-up + Throw

to wall

rest 1 min.

2 rounds

400-m Run

with what time is remaining of 4 min.

perform AMRAP Kb Swings

rest 1 min.

2 rounds

June 23, 2020

FULLY LOADED

OH Squat
5-3-3-1-1-1

PARTIALLY LOADED

SA DB. OH Squat
30 sec. Right
30 sec. Rest
30 sec. Left
30 sec. Rest

5 Sets

UNLOADED

30 sec. Strict HSPU
30 sec. Handstand Hold
30 sec. Rest

30 sec. Right side Pistols
30 sec. rest
30 sec. Left Pistols
30 sec rest

June 22, 2020

FULLY LOADED

Karen
150 Wall balls

PARTIALLY LOADED

150 Single DB Thruster

UNLOADED

100 Air Squat to Burpee

June 19, 2020

4-8-12-16-20-24-28-32..........

burpee

v-up

jumping pull-up

as far as possible in 16 minutes. 

June 18, 2020

CrossFit Total

Max set unbroken Back Squat

Max set unbroken Deadlift

Max set unbroken Press 

June 17, 2020

21-15-9

400m run

DB Walking Lunges 45/25

Box Jumps 24/20

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