WOD

Announcements

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

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Finisher Work:

Stability Ball Plank hold x 2 mins accumulate (scale up to feet on bench if you can)

Barbell Rollouts x 30-40 total reps