CrossFit – Sat, Jun 21
Sizzling 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

10:

leg swings

alt scorpion

up/down dog

push up

back ext

superman

hollow rock

Skill Work

med ball cleans to wall ball

Accessory Work

3×5

RDL

Back Squat

Deadlift – add weight

Deadlift (3×1 90-95%)
Metcon (AMRAP – Rounds and Reps)

9 min amrap

10 Med Ball Clean to wall ball 20/14

20 Kayaker

Cooldown

up/down dog

standing pancake

bretzel