* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

** There is no CrossFit Kids class today, or Tuesday, June 30th.

WOD:

1) AQAP:

400m Run

30 Pull-ups

30 Dumbbell Hang Squat Cleans 35/25

800m Run

20 Pull-ups

20 Dumbbell Hang Squat Cleans 35/25

1 mile Run

10 Pull-ups

10 Dumbbell Hang Squat Cleans 35/25

Extra Work:

2) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets.

3) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments