CrossFit – Wed, Jun 25
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

400 M Run

10:

up/down dog

prisoner squat

cossack squat

scap pull up

ring row

thrusters (bar)

build to weight

2x

6 thruster

6 pull up

BEGINNERS CLASS SKILL

pull ups – scaling, modifying

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Front Squat (3×8 record heaviest 1×8)

Cooldown

3 pos scorpion

couch

band overhead