CrossFit – Tue, Jun 24
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 availableMerch Pre-order ends Monday 6/30.  Use the link emailed to you or click on social media for the link!

Warm-up

2 min cardio

10 alt runners lunge

10 alt scorpion

10 jumping jacks

10 inch worms

10 wrist circles

1 min jump rope

w/bar

wrist curls

5 muscle clean

5 shoulder press

5 HPC

5 push jerk

EMOM

3 min EMOM

start w/empty bar & add weight

3 HPC

3 Push Jerk

power clean+hang power clean+push jerk (3×8 record heaviest 1×8)
power clean+hang power clean+push jerk

HANG POWER CLEAN & PUSH JERK

Metcon (Time)

3 Rounds

50 Double Unders

20 Hang Power Cleans 75/55 (rx+95/65)

20 Front Rack Lunge

15 Min CAP

Cooldown

pigeon

kneeling wrist

pancake