CrossFit – Sun, Jun 30
R & R Bonus Challenge
   6/24 – 6/30 Bring a Guest    , get a ticket and a 3200M bonus for that day – EVERY NEW GUEST GETS YOU THIS BONUS!!

Warm-up

500 m Row

Runners Lunge

Samson

Skill Work

KB Skills – Practice all movements in Metcon

Pendlay Row (4×6 @ 60%)
Metcon (Time)

4 Rounds

Right Hand KB: 35/26 (rx+ 53/35)

5 Russian Swing

5 KB C&J

5 KB Snatch

Both Hands

5 Headcutters

5 SDLHP

Left Hand:

5 Russian Swings

5 KB C&J

5 SDLHP

Both Hands

5 Headcutters

5 SDLHP

rest 1 minute between laps

Cooldown

Kneeling Wrist

Prone Shoulder

Kneeling Lot

Pigeon