Workout 6.15.14

Nickname: Sundee

Main – CrossFit

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For 20 Minutes, work up to a heavy weightlifting element of your choice. Work only to about 90-95% of your 1RM.

5×2 of:

Cleans
Jerks- from rack
Clean and Jerk
Snatch
Deadlift
Squat- Back, Front, OH
Bench Press
Shoulder Press

Add as Extra Performance>Weightlifting> Choose Element.

WOD

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP:

5 Pullups
10 Pushups
15 Air Squats

rest 2:00, then…

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Ladies use 35# bars.

Cashout

If there’s time…

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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