Saturday, June 23rd


CrossFit

a) 3 Rounds

AMRAP 4

Min 1: 5 Burpees + Max Cal. Bike

Min 2: 4 Burpees + Max Cal. Bike

Min 3: 3 Burpees + Max Cal. Bike

Min 4: 2 Burpees + Max Cal. Bike

Rest 2 minutes

AMRAP 4

Min 1: 5 RKBS (heavy) + Max Cal. Row

Min 2: 4 RKBS + Max Cal. Row

Min 3: 3 RKBS + Max Cal. Row

Min 4: 2 RKBS + Max Cal. Row

 

 


BLDR45

a) 3 Rounds

8 Tempo DB Strict Press (30X1)

Rest 60 seconds

8 Tempo Single-Arm DB Row (2111)

Rest 60 seconds

40-60 second Plank Hold

Rest 60 seconds

b) 3 Rounds

AMRAP 3

3 Burpees

6 KB Swings

9 Air Squats

Rest 1 minute and pick up where you left off.

 


BLDR30

a) 4 Rounds

90 second Max Cal. Bike

Rest 30 seconds

90 seconds Max Cal. Row

Rest 30 seconds

b) DB Curl to Press (3 x max, rest 60 seconds)

 

Park Roberts