CrossFit WOD, June 22, 2019

SaturdayWarm-upWarm-upPARTNER WARM-UP
(teams of 2)

AMRAP x 5 MINUTES
Partner 1, Complete 1 Round…
8 Kipping Swings
8 Burpee Broad Jumps
8 Lunge & Reach

Partner 2, Perform…
Max Single Unders

Then…

AMRAP x 5 MINUTES
Partner 1, Complete 1 Round…
8 Barbell Deadlifts
16 Elbow Punches
8 Strict Press

Partner 2, Perform…
Max Active Bar Hang or 10 Kip Swings then rest…Partner MetconMetcon (Time)IN TEAMS OF 3…

FOR TIME
60 Power Cleans (185/125)|(135/95)
120 Pull-ups
360 Double Unders
120 Pull-ups
60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.Cool DownMetconNOT FOR TIME
400m Walk as a Team

Leave a Comment

Your email address will not be published. Required fields are marked *

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.