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14 Jun

Main – CrossFit Cardio

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(No Measure)

PM 4:30 pm class warm-up

400 run
400 row
2 min AD
200 single unders

5.6 mile trail run (Kenn Mountain Trail) (Time)

Sunday Trail Run Loop

Metcon (Time)

4:30 pm class WOD

4 rounds

400 row
400 run
25 cal AD

for time

12 Jun

Main – CrossFit

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Power Clean (6@70%, 6@80%, 3@90%, 2@95%)

Metcon (AMRAP – Reps)

15:00 AMCAP (card game)
Hearts = Pushups
Diamonds = Burpee box jumps, 24/20
Clubs = Cal AD
Spades = Situps/GHD’s
Jokers = 200m Sled pull, 90/45

Face cards = 10 reps
Aces = 15 reps

11 Jun

Main – CrossFit

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Metcon (Time)

2k Row (10:00 to complete)

Metcon (AMRAP – Reps)

10:00 to complete:
20 Front squats, 95/65
10 Front rack lunges, 95/65
5 OHS, 95/65
30 Jumping pullups
5 OHS, 95/65
10 Front rack lunges, 95/65
20 Front squats, 95/65
*if middle portion isn’t completed in 10 min, go right into 2k row

Metcon (Time)

2k Row

11 Jun

Main – CrossFit Cardio

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(No Measure)

400 run
20 WB
10 push ups
20 Sqiuats
10 pull ups

Fight Gone Cardio (AMRAP – Reps)

“Fight Gone Cardio”

1 min at each station and move through as you are doing Fight Gone Bad. Rest 1 min after rounds 1 and 3 and complete 3 rounds or 15 min of total work.

WB (20/14)
push ups
Pull Ups
Air Squats
Cal AD

Rx= Push ups on Toes, No bands on Pull ups

Measurement is total reps for all rounds and Cal’s count as 1 rep