CROSSFIT

Endurance

4x400m Run (3-5 Minutes Rest Between Splits)

MetCon

EMOTM 10 Minutes of:

10 Pistol Squats

10 Plate Ground To Overhead (25/45#)

Just a reminder to everyone that Coach Jeff will be on vacation until July 2nd. If there is anything you need, please contact any of the other coaches, they would be happy to help you out!!

As well, the schedule has gone through some major changes for the next couple weeks so be sure to check out Zen Planner for all of the updates.

Regular class schedule is to resume July 3rd.

CROSSFIT

Strength

OH Squat 9-9-7-7-1-1-1 (Ascending)

MetCon

15 Minute AMRAP of:

1 Deadlift (225/365#)

3 Box Hops (24/30″)

7 SA DB S2OH – L (50/70#)

7 SA DB S2OH – L (50/70#)

CROSSFIT

MetCon

“Bulger”

10 Rounds For Time of:

150m Run

7 CTB Pullups

7 Front Squats (95/135)

7 HSPU

CROSSFIT

Strength

EMOTM 20 Minutes of:

Odd: 10 Bench Press (105/155#)

Even: 10 Bent Over Row (95/135#)

*Scale Weights As Needed*

MetCon

2 Rounds For Time of:

90 Double Unders

45 SDHP (35/45#)

25 DB Thrusters (35/50#)