Michael, Ryan, and Owen during CGO 18.4

Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.

ANNOUNCEMENTS & ARTICLES

+ MIDNIGHT CHICKEN Pop-up is today from 3:30pm until they run out of chicken! Open to everyone. Donations accepted!
+ The Foundation CrossFit Pride March is now set at 11:30am on Sunday. We may informally meet at the gym at 9:30am for a PUMP workout so we’re all nice and sweaty and ready to walk downtown
+ House of Representatives Introduces Bill to Criminalize Doping in International Competition – BarBend (and if you haven’t seen ICARUS on Netflix DO THAT NOW)

CrossFit WOD for Wednesday 6/20

establish a deadlift max in 20 minutes, then

15-25-35 reps for time:
power snatch, 35/25kg
2x calorie row (or 5x double unders)

Post time to whiteboard!

Kettlebell WOD

Joint prep, Sandbag drags

– 4:00 min double bell rack hold
**3 rounds double bells:**
– 20 Dead clean/swing/clean unbroken
1 min rest between rounds

**ME Trusters test**

5 Rounds, 60 seconds on 60 seconds off.
– ME Double KettleBell Thrusters

**5 rounds for time:**
– 30 KB swings
– 30 burpees
– 30 KB situps

Odd object TGU!

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