FRI JUNE 28, 2019 - CROSSFIT

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Hollow Hold
Spiderman to Down Dog
PVC Front Squats

Strength

Front Squat (3-1, 3-1, 3-1, Heavy 3)

3 Reps @ 60%, 1 Rep @ 70%
3 Reps @ 65%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
Every 2:00

Rest 3:00
Then go for a heavy 3!

Metcon

Metcon (Time)

"El Nino"
1 Mile Run
50 DB Snatches (50/35)
400 Meter Run
30 Pull-Ups
20 Burpee Box Jumps (24"/20")

Time Cap: 20:00

 

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