Monday, June 13, 2016

Congratulations to some of our June basics graduates! Back row- Tracy, Kawehi, Corey; front row- Willy, Heidi, and Joyce. Welcome to the CrossFit Upcountry family!

061316 WOD

A. 9:00 EMOM

Min 1 – 10 box jumps

Min 2 – 150-meter row

Min 3 – 20 KB oblique side bends

B. Back squat

Warm up to your working weight, then….

Every 2:00 for 10:00

5 reps @ 65%

4 reps @ 75%

3 reps @ 85%

2 reps @ 90%

6 reps @ 80-85%

C. For total time:

One time buy-in: 500 meter row or 400 meter run

Then, three rounds of:

25 consecutive double-unders

20 wall balls (20/14) to 10′ target

5/4 ring muscle ups or 5/4 strict pull-ups + strict dips

>>On-ramp

One time buy in: 250 meter row or 200 meter run

Then, three rounds of:

50 singles

20 dumbell thrusters or air squats

5/4 ring rows + parallette dips