PROGRAMMING
Monday 6/24
push press 3-rep, then
EMOM for 20:00
4 strict pullup/ring row
8 wide-grip T-pushups
12 Cossack squats
Tuesday 6/25
every 2:30 for 40:00:
a. 400m run
b. 80 double unders
c. 500m row
d. 50 med ball throws, 10/8lbs
Wednesday 6/26
EMOM for 30:00
1 snatch or clean & jerk at 70% of 1RM
Thursday 6/27
EMOM for 16:00
2 back squats, 102/65kg
EMOM for 16:00
a. 50′ farmer’s walk, 2x32kg
b. :30 wall sit
Friday 6/28
EMOM for 30:00
5 pullups
10 pushups
15 squats
If you are caught by the minute, drop the reps down: 4/8/12, 3/6/9, 2/4/8, etc.
Saturday 6/29
SPLIT IT
100-80-60-40-20 reps for time:
partner wall ball, 20/14lbs
partner med ball situp
Sunday 6/30
WALK THE PRIDE PARADE WITH US!
We have kettlebells and light barbells to carry, sleds to drag, and more if you really want to workout!
11:30am-12:
ARTICLES
+ Baby Got Back (Pain) with Kelly Starrett – AMRAP Mentality with Jason Khalipa
+ Pat Vellner aiming to overthrow ‘CrossFit King’ Mat Fraser – CNN
+ The Final Saga in CrossFit vs. NSCA Legal Battle: “The Race is Over” – Morning Chalk Up