Monday, June 18th, 2018

CrossFit

Monday Masherrr

13min AMRAP
400m Run
20 Deadlifts 185/135
15 Chest to Bar Pull Ups  
30 Kettlebell Swings 1.5/1

*rest 5 min

13min AMRAP
400m Run
30 Power Cleans 125/95
15 Push Jerk
10 Ring Muscle Ups (scale: 20 Pull Ups)


 

RCFLV
Monday, June 18th, 2018

Burn

Monday Masherrr

13min AMRAP
400m Run
30 Deadlifts 135/95
20 Pull Ups
30 Kettlebell Swings 1.5/1

*rest 5 min

13min AMRAP
200m Run
30 Push Press 95/65
20 KB Cleans 1.5/1 *total
30 HR Push Ups

RCFLV
Sunday, June 17th, 2018

CrossFit

A) 9min EMOM
1) 20 Weighted Toe Touches
2) 20 Reverse Crunches
3) 20 Hollow Rocks 

B) Reverse Lunges 4x8ea leg

15min EMOM

1) 10 FR Alt Lunges 125/85 *total 

2) 12 HSPU 

 3) 10 Bar Over Burpees

RCFLV
Saturday, June 16th, 2018

CrossFit

For Time with a partner

1km Run

50 Hang Power Snatch 75/55

30 Box Jump Overs 24/20

50 OH Squats 95/65

30 Burpee Pull Ups 

50 Power Snatch 115/75

1 km Run 

RCFLV