CROSSFIT

Lift

Clean + Front Squat + Split Jerk 5×1 (Ascending)

MetCon

On An 18 Minute Timer Complete:

1000m

50 Front Squats (75/115#)

With The Remaining Time AMRAP of:

7 CTB Pullups

9 HSPU

21 Air Squats

Potluck BBQ will start at 12pm!!!!

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CROSSFIT

You have the choice of performing one of TWO workouts.

Option #1

MetCon

40 Minute AMRAP of:

30 S2OH (55/75#)

30 Bar Facing Straight Arm Burpees

30 Calories Ski Erg

30 Deadlifts (55/75#)

30 DB Thrusters (15/25#)

30 Calories Assault Bike

Option #2

CrossFit Games Open 20.5 (Click To View)

MetCon

For Time:

40 Ring Muscle Ups

80 Calorie Row

120 Wall Balls (W: 14/9 M: 20#/10′)

-Partition As Needed-

***20 Minute Time Cap***

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CROSSFIT

Strength

i) Bench Press 8-8-6-6-4-4 (Ascending)

ii) Bent Over Row 8-8-6-6-4-4 (Ascending)

MetCon

16 Minute AMRAP of:

15 HSPU

25′ OH SA DB Lunge Walk – R (35/50#)

25′ OH SA DB Lunge Walk – L (35/50#)

35 Situps

45 Double Unders

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Reminder to everyone that we will be having a Potluck BBQ at the gym this Saturday at 12pm!!!

If you would like to bring any food or drink, don’t be shy!!! There will be coffee, water, fruit, burgers and smokies supplied by yours truly, as well as a few adult beverages, so whatever else you would like to bring would be great! It is also always suggested that if you are going to bring food to include a recipe card in so we can share all of our culinary secrets!

You can either perform LAST CFG Open workout of this year OR Coach Jeff will be running a regular CrossFit class, both starting at 11pm. If you DON’T want to workout, thats ok too! Come on down and just enjoy everyone’s company

CROSSFIT

Strength

i) Push Press 5×3 (Ascending)

ii) Stiff Legged Deadlift 4×8 (Ascending)

MetCon

For Time:

100′ Farmer Carry

27 DBL KB Deadlifts (1.5/2 Pood)

27 Goblet Squats (1.5/2 Pood)

100′ Farmer Carry

21 DBL KB Deadlifts (1.5/2 Pood)

21 Goblet Squats (1.5/2 Pood)

100′ Farmer Carry

15 DBL KB Deadlifts (1.5/2 Pood)

15 Goblet Squats (1.5/2 Pood)

100′ Farmer Carry