CROSSFIT
*Performance Week
Skill
3 Rounds:
0-90s: 40s Tempo Chin-ups
90s-3min: 40s Tempo Ring Dips
*Tempo: 2s iso, 3-5s ecc
WOD
For time:
3 Rounds
400m Run
10 Thruster 95, 65
15 TTB
*15 minute cap
COMPETITION
Snatch Deadlifts from Deficit
*stand on a 15# plate
5 x 3 @ 105% of 1RM Snatch
-then-
5 Rounds
:30 Assault Bike for Cals
3/2 Rope Climbs (male/female)
rest 1 minute between rounds
LEANX
30 Min AMRAP with Partner:
1000m Row
100 Sit ups
800m Row
80 Box Jump Overs
600m Row
60 Burpees
500m Row
50 Wall Balls (20,14)
BOX NEWS
- FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day) in New Albany
- Competitor Meet-up has been cancelled. Will reschedule at a later date.
- Check your emails for the June Newsletter!
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