Friday June 24 2016

GOLF DAY!! - Anyone wanna come out and do a round and a dinner together as a CrossFit team?  July 15 at Crystalridge Golf Club, 5pm.  Laurence has arranged 9 holes, cart, practice facility access, and a dinner to follow for $80.  Sign up sheet at the gym hanging by the monthly challenge board.  Payment can be arranged in the coming weeks, but get your name on there now if you're interested!!

Part A

Every 90sec for 12min 2 hang cleans and 1 clean- adding load each set

Part B

8 min EMOM                            

2 x2 Pause Clean pulls-2sec pause 3" off ground and at knee and then finish pull                                              

Start at 80% of part A load

Part C

 10min AMRAP                                                       

1 Deadlift 185/125                                            

1 Squat Clean             

2 Deadlifts                  

2 Squat Cleans              

3 Deadlifts                                    

3 Squat Cleans….

Accessory

3 x 20 weighted hollow rocks holding dumbbell