Sunday, June 24th


CrossFit

a) 3 RFT

10 Power Snatch (mod/heavy)

20 BJO

400m Run

b) 50-100 GHDSU

 

 


BLDR45

a) 3 Sets (superset)

10 Single Arm Ring Row (each)

10 Barbell Bent Over Row

Rest 2 minutes

b) 2 Rounds

.6m Assault Bike

15 DB Power Cleans

20 Alternating Step-ups

15 DB Thrusters

100 Single-Unders

Rest 3 minutes

 


BLDR30

a) AMRAP 12

15 Wallballs

10 Hanging Knee Raises

5 Burpees

b) 2 Rounds

10 Single Arm DB Bent Over Row (each)

Max Ring Rows

Rest 90 seconds

 

Park Roberts