CrossFit – Fri, May 30
Friday June 6th – NO YOUTH CF
Saturday June 7th – NO ADVANCED CLASSSizzling Summer Cooking Class – Monday June 30th – FREE to everyone.  Learn how to maximize your food prep and minimize your time.  RSVP:   Lorim@Crossfitsr.com   12 spots available

Warm-up

400 m run

2x 10 each

leg swings

alt runners lunge

air squats

alt scorpion

hanging knee raise

cossack squat

2 Rounds:

4 DB Snatch

4 Wall Ball

4 grasshopper

2 pistols

½ rope climb

Metcon (Time)

5 Rounds

40 DB Snatch 30/20 (rx+ 50/35)

30 Wall Balls 20/14

20 Grasshopper

10 Pistols

1 Rope Climb (rx+ legless)

100 M Run

35 min Cap

Cooldown

Kneeling Lat

3 POS scorpion

standing pancake