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CrossFit — June 22, 2022

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2022.06.22
Announcements:
– Congratulation to Troy, Denise, and Keane fo completing the L1 seminar this past weekend!! If you see them, give them a high five!
– 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 femal Masters Athlete (40+ I think)

Warm-up
:30 jump rope
10 air squats
10 scap pulls
8 kip swings
6 ring rows / pull up
:30 jump rope

coach-led clean & jerk warm up

squat clean + 2 split jerks (1 complex for 8 sets every 1:30)
increase weight as desired. looking for a solid overhead position and quick feet!
Metcon (4 Rounds for reps)
4 x 5:00
75 single unders
15 med-ball ab-mat sit ups
15 ring rows
25 wallballs (20/14)

Masters 60+ 10 rings rows, 10/6 wallball
Metcon (4 Rounds for reps)
4 x 5:00
50 dubz
15 med-ball ab-mat sit ups / GHD
5 BMU
25 wallballs (20/14)

same med ball for sit ups and wallballs – can you go unbroken on your wallballs?!

Accessory Work
3 RFQ:
15 DB lateral raise
25 GHD hip extensions
:60 DBall hold
then
4x
15 barbell bicep curls
15 barbell skull crushers