CrossFit – Sun, Jun 29
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 each:

pvc pass thru laying on stomach

hollow rocks

inch worm

glute bridge to sit up

benh dips

scap pull ups

squat jumps

Skill – Work on Deck Squat

Weighted Pull-ups (3×8 weighted pull ups Strict record heaviest)
Weighted Ring Dips (3×8 Strict & weighted record heaviest 1×8)
Metcon (AMRAP – Rounds and Reps)

10 min Amrap

5 deck squats 35/26 (rx+ 53/35)

10 Push Ups

5 Box Jumps 24/20 (rx+ 30/24)

Cooldown

kneeling lat

3 pos scorpion

pancake