170618:

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups, etc.

170617:

“Benchwarmers”
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Team Run

170616:

“Maya”
AMRAP 17:
20 Calorie Row or Bike
17 Power Snatches (75/55)
20 Box Jumps (24/20″)
17 Wallballs (20/14)

–then–

core

170615:

3 position clean
E:90 for 6 sets

–then–

“Clean Slate”
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Air Squats
200m Run

—
No 630 Skills until June 20th

170614:

“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest

–then–

core

—
630 Yoga with Bee