June 23rd

AM

A. Reverse Med Ball Toss, 3 max effort reps x 5 sets, 1 min - turn a sprint to ball after each toss

B. Front Squat @ 20X1, 4 reps @ 80% RM x 6 sets, 3 min

C1. GH Raises @ 20X0, 12-10-8-6-6, 1 min - increase difficulty per set

C2. Weighted Ring Dips @ 20X0, 4-6 reps x 5 sets, 1 min

C3. Hollow Rock, 20 sec movement x 5 sets, 1 min

A. used a 20# slam ball

B. 193#

C1. unweighted, 10#, 15#, 20#, 25#

C2. 25# x 6, 27.5# x 6, 30# x 6, 35# x 5, 40# x 5

C3. completed

9

PM

10—>1 @ high effort:

Chin-ups

Step Down Box Jumps - 24”

4:18

+

rest as needed

+

5 rounds for max reps:

15 sec Push-ups 13, 13, 14, 13, 12

45 sec rest

15 sec Toe to Bar 11, 11, 10, 10, 10

45 sec rest

45 sec DU’s 88, 86, 89, 87, 72

15 sec rest

8--- this was the most fun crossfit work out I've done in a while . i have close to no motivation going into the "crossfit" sessions right now because all i want to really do is olympic lifting :/