26

27

28

• Murph

29

30

• Every 2 mins for 12 mins: Shoulder Press
• AMRAP 12 mins: 200 m, Box Jumps, Power Cleans and AbMat Sit-ups
• FT: 400 m, Bear Crawls and 200 m

31

• 25-15-10: Walking Lunges and Burpees
• AMRAP 15 mins: Rope Climbs, Wall Balls and 200 m
• Power Clean : 2-2-2-2-2
• FT: Broad Jumps, 400 m and Broad Jumps
• FT: 200 m and Power Clean & Jerks

Jun | 1

2

3

• Every 45 secs for 4:30: Front Squat
• 2 RFT: 200 m, Kettlebell Swings and Air Squats

4

• 3 RFT: Front Squats and Burpee Pull-ups
• 3 RFT: 200 m and Pull-up Bar Hangs
• Push Press : 5-4-3-2-1
• 21-15-9: Box Jumps and Push Press

5

• Thruster : 6x2 at 65% 1RM, rest 1 min
• 30-20-10: Double Unders and Walking Lunges
• 21-15-9: Thrusters and Toes-to-bars

6

7

• AMRAP 9 mins: Deadlifts and 200 m
• AMRAP 9 mins: 200 m, Pull-ups and AbMat Sit-ups
• AMRAP 6 mins: Burpees, Hang Power Cleans and Back Squats

8

• 2017 CrossFit Team Series Event 4
• 2017 CrossFit Team Series Event 4
• 4 RFT: 400 m, Wall Balls and Box Jumps

9

10

• Bench Press : 1 Rep Max

11

• 3 RFT: Burpees, Kettlebell Swings and Kettlebell Goblet Squats
• Back Squat : 6x2 at 75% 1RM, rest 2 mins
• 3 RFT: Back Squats and 400 m
• Barbell Good Morning : 10-10-10
• 2-4-6-8: Wall Balls and Pull-ups
• FT: 200 m; 10x Burpees and Dumbbell Thrusters; 400 m

12

13

• Cindy, Strict!

14

• AMRAP 4 mins: Sprints and Walking Lunges
• Shoulder Press : 6x3 at 75% 1RM
• 21-18-15-12-9-6-3: Shoulder Press, AbMat Sit-ups and Air Squats

15

16

17

• Hang Power Clean 2-2-2-2-2
• AMRAP 10 mins: 200 m, Pull-ups and Walking Lunges

18

19

20

21

22

23

• 3 RFT: 200 m and Thrusters

24

• AMRAP 9 mins: Burpees, Box Jumps and Double Unders
• 4 RFT: 200 m and Push-ups
• Bench Press : 3-3-3-3-3
• Bench Press : 2 Rep Max

25

• 3 RFT: Shuttle Runs and Walking Lunges
• Behind-the-Neck Thruster 1-1-1-1-1-1-1
• 4 RFT: 400 m, Walking Lunges and Wall Balls

26

• "Tabata" - Kettlebell Swing (Russian)s : 8 x 20 secs / 10 secs
• Power Clean : 1-1-1-1-1
• AMRAP 4 mins: 200 m and Power Cleans
• AMRAP 3 mins: 200 m and Power Cleans
• AMRAP 2 mins: 200 m and Power Cleans

28

29

30

Jul | 1

2

3

4

5

6