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CrossFit — June 30, 2022

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2022.06.30
Announcements:
– July 4: one class at 9am with Coach Craig!
– July 16: WOD on the run with Coach D$! Details to come.
– July 30: Pull-p Clinic with Coach Sean @ 8:30am!

Warm-up
:30 bike
10 banded shoulder press
10 banded good mornings
:30 bike
5 push press
5 hang power cleans
5 burpees
:30 bike
Push Press (4 x 10)
increase weight each set and shoot for a new 10 rep!! really focusing on push PRESSING, and not push JERKING.
Metcon (Time)
4 RFT:
15/12 cal bike
15 / 12 / 9 / 6 hang power cleans
12 barfees
15 @ 75/55
12 @ 95/65
9 @ 115/75
6 @ 135/85

Masters 60+ 12/10 cals on bike, up-downs over bar, and 55/35, 65/45, 75/55, 95/65 for HPC.
Metcon (Time)
4 RFT:
15/12 cal bike
15 / 12 / 9 / 6 hang power cleans
12 barfees
15 @ 115/85
12 @ 135/95
9 @ 155/105
6 @ 165/115

15:00 cap

18/15 cals on the rower

CORE ACCESSORY
3 RFQ:
1:00 DBall hold
150 farmer carry (heavy)
5-10 strict T2B