Tuesday, 6-19-18

Strength/Skill – Beginner – Chin-ups (4×5) Intermediate – Kipping Pull-ups (5×6), Advanced – Butterfly- AMRAP(REPS)x4 Three rounds for time of: 100’mWalking Lunge 50 Squats 25 Push Press 95/65

EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows 2 Squat Clean TnG build to a tough double in 10 mins Then, 12, 9, 6, 3 for time OHS 115/75# burpee over the bar CTB chin up

With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….

There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Hang Clean Pull 80x3x2 85%x3x2 90x2x3 12 min AMRAP 135/95 RX 9 Deadlift 7 Hang Power Clean 5 Shoulder to Overhead

6 and 7 AM classes this morning. Regular Wednesday morning classes, no PM classes. Closed New Year’s day. Friday 9AM, 4 and 5PM classes. Strength: 16min EMOM Even: 4 Deadlifts @ 70% ODD: 8 Wall Balls 20/14 For time: 10-20-30 Row for calories Weighted box step-ups 53/35 Kettlebell swings 53/35

Warm up: 3RDs at easy pace 10 Goblet Squats 100m Run 5 Push Up 6 Min EMOM Front Squat Min 1 – 5 Reps @ 75% Min 2 – 1 Rep @ 80% Min 3 – 5 Reps @ 75% Min 4 – 1 Rep @ 85% Min 5 – 5 Reps @ 75% Min…