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Split Push Press & Split Jerk Build Up E2MOM 4 Split Push Press – 3 Split Jerk (alt feet) 3 Split Push Press – 2 Split Jerk (alt feet) 2 Split Push Press -1 Split Jerk 1 Split Push Press – 1 Split Jerk 12min AMRAP: 2 Split Jerks (alt feet) 155/105 RX+185/125 MRX 115/75 […]

Strict Press E3MOM 5 – 5 – 4 – 4 – 1 For Time: 5 Rounds For Time: 4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups & 4 Dips 13 Shoulder to Overhead 135/95 MRX 95/65 Then, increase the weight for 5 Rounds For Time: 4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups

Front Squat E3MOM 5 – 5 – 4 – 4 – 1 10min AMRAP: 10 Power Clean 115/75 RX+ 135/95 MRX 95/65 10 Over Bar Burpees Add Weight 8 Squat Cleans 135/95 RX+ 155/105 MRX 115/75 8 Over Bar Burpees Add Weight6 Hang Squat Cleans 155/115 RX+ 185/125 MRX 125/85 6 Over Bar Burpees Add

With a Continuously Running Clock 0:00-2:00 Run 200m to Max Toes to Bar 2:00-3:00 REST3:00-6:00 Run 400m to Max One Arm Russian Kettlebell Swings (switch arms as needed) 24/16kgs RX+ 32/24kgs MRX 20/12kgs 6:00-8:00 REST 8:00-10:00 Run 200m to Max Burpee Chest to Bar Pull-Ups 10:00-11:00 REST 11:00-14:00 Run 400m to Max One Arm Kettlebell

HERO WOD “COLLIN” 6 Rounds For Time:400m Sandbag/KettleBell Carry 50/35lbs 24/16kgs MRX 20/12kgs 12 Push Press 115/75 MRX 75/5512 Box Jumps 24/20″ MRX 20/18 12 Sumo Deadlift High Pulls 95/65 MRX 75/55 Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Ky, assigned to a Navy SEAL team based out of Little Creek,

Hang Power Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 “Nasty Girls” 3 Rounds For Time: 50 Air Squats7 Muscle-Ups10 Hang Power Cleans 135/95lbs OR “Nasty Girls V2” 3 Rounds For Time: 50 One-Legged Squats, alternating (Pistols) 7 Muscle-Ups10 Hang Power Cleans 175/115lbs *************************************************************** Rope Climbing Workshop THIS Saturday, June

“Team D-Day” by DB For Time: P1 & P2 – 1900m Row to Beach & 44 Burpees (one Rows one Works on Burpees) P1 & P2 – 19 Deadlifts (one Deadlifts one in High Plank Position)P1 & P2 – 10 Climb the Cliffs 15′ MRX 10′ (one Climbs Rope one Hangs from Bar) P1 & P2 – 19

It’s official! Paul McCrary will be making his third trip to the CrossFit Games in the last four years. What makes this year so unique and special is the amazing comeback Paul has made over the past twelve months. After being forced to withdraw from the AGOQ last year, Paul underwent achilles surgery in May

Back Squat E3MOM 5 – 5 – 4 – 4 – 1 For Time:25 Pull-Ups25 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 1000m Row, Run, or 2.5km Assault Bike 20 WallBall Shots20 Pull-Ups600m Row, Run, or 1.5km Assault Bike 15 Pull-Ups15 WallBall Shots200m Row, Run, or 0.5km Assault Bike 10 WallBall Shots10 Pull-Ups

Bench Press E3MOM 5 – 5 – 4 – 4 – 1 For Time:21 Russian Kettlebell Swings 24/16 RX+32/24 MRX 20/12 15 Hand Release Push-Ups RX+ KB Push-Ups9 Kettlebell Swings45 Double Unders Rest 2min 45 Double Unders9 Kettlebell Swings15 Hand Release Push-Ups RX+ KB Push-Ups 21 Russian Kettlebell Swings Rest 2min 21 Russian Kettlebell Swings15