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CrossFit — June 20, 2022

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2022.06.20
Announcements:
– July 16: WOD on the run with Coach D$! Details to come.
– July 23: Whiskey Throttle Throwdown – fun M/F partner comp. Sign up!!
Grandpa Mike is looking for a female Masters Athlete (40+ I think)

Warm-up
foam roll & stretch

200m jog
5 inch worms w/ push up
5 up downs
10 air squats
8 box jumps / step ups

thruster warm up

Metcon (Time)
Against a 25:00 clock
800m run
20 burpee box step overs (20)
800m run
20 burpee box jump overs

establish a heavy 3 rep thruster in time remaining

Masters 60+ 1k row, up downs & 16/12
Metcon (Time)
Against a 25:00 clock
800m run
30 burpee box jump overs (24/20)
800m run
30 burpee box jump overs

establish a heavy 3 rep thruster in time remaining

input thruster weight below (may squat clean the first rep)
Thruster (? x 3)

Accessory Work
3 RFQ:
15/side single leg reverse hypers
8/side heavy single KB suitcase deadlift
15 tibialis raise
10/side weighted calf raises