June 19

EST Social Gathering Tonight! WOD at 6pm and Drinks will follow!!

A. 4 x 2 Clean

B. 3 x 5 Press

C1. 3 x 15 GHD Sit Up

C2. 3 x :45 Plank

June 18

Strength

3 x ME Heavy KB Swing

MetCon

"Annie"

50-40-30-20-10

Double Under

Sit Up

Cash Out

500m Row

June 17

Strength

4 x 10 Strict Pull Up

(Scale with 4 x 6 Partner Pull up or 3-5sec Negatives)

MetCon

4 Rounds of:

5 Power Clean

10 Push Press

15 Deadlift

(135/95)

June 16

Strength

3 x 3 Back Squat

MetCon

3 Rounds of:

400m Run

25 Wall Ball

15 KB Swing

7 T2B

June 15

Strength

3 x 4 Deadlift

(go up from previous 3 x 6)

*Hint...hint...we will soon be doing a CrossFit Total

MetCon

18:00 AMRAP (Cap)

50 Pistol

40 Burpee

30 Box Jump

20 DB Snatch (55/35)

10 Front Squat (155/105)

June 12

4 x 1 Hip Snatch

4 x 2 Jerk

3 x 3 Front Squat

June 11

Strength

3 x 5 Back Squat

(Heavier than last 5 x 5)

MetCon

20:00 AMRAP

8 Hang Snatch (95/65)

16 Push Up

25 Wall Ball