Thursday, June 6th 2019

Crossfit

A) min 0: row 1000/900m
Min 6: row 500m
Min 10: row 250m
Min 12: row 500m
Min 16: row 1000/900m
*If not enough rowers, sub 2x meters on bike
5-10 minute break
B) 50ft weighted tabletop bear crawl (35/25lb dbs)
15 L-sit strict pullups
50 ft weighted tabletop bear crawl
10 wallclimbs
50ft weighted tabletop bear crawl
*12 minute time cap
*Scale to regular strict pullups & unweighted bear crawl

Rx-Plus

50/35lb dbs and 20 L-sit pull-ups

Metcon Class

200m farmers carry (53/35lb)
400m run
50 single arm kb clusters (25/arm)
200m farmers carry
400m run
50 kb swings
200m farmers carry
400m run
50 single arm OH kb lunges (25/side)

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