Sunday Benchmark is Karen. 150 Wall Balls for time.
No Boot Camp this Sunday, 6/24
Summer Oly Class Schedule: Every other Saturday. No Oly this week. 6/30 is next class.
CrossFit 1Force – Crossfit
A: DB Bulgarin Split Squats (DB Bulgarin Split Squats @ 4xx1 tempo 3 x 4 reps p)
B: Back Squat
BS 2.2.2 x 3 sets rest 20 secs betw sets of 2 and then rest as needed
Metcon (AMRAP – Rounds and Reps)
10 min amrap
12 WB (20/14) *can scale up to (30/20)
12 DB Renegade Rows (6 per side) @ tough weight
Stability Ball Plank hold x 2 mins accumulate (scale up to feet on bench if you can)
Barbell Rollouts x 30-40 total reps