CrossFit – Sun, Jun 22
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

4x

100m run

4 each

pvc pass thru

ohs

snatch balance

hang squat snatch

full snatch

burpees over pvc pipe

r1 PVC

r2 PVC

r3 Empty Bar

r4 Add weight

Snatch (3×1 90-95%)
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Overhead Squat 75/55 (rx+ 115/75)

Bar Facing Burpee

Cooldown

couch

3 pos scorpion

kneeling wrist