160627

Casey O'conner at Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


5 min: Front Rack Archetype or Hip Hinge Archetype

Workout of the day for Monday, June 27th, 2016:

5 minutes of:
5 Power Cleans 35% 1RM
5 Thrusters

Rest 5 minutes, Then:

Death By*:
5 Thrusters @ 60% 1RM
20 Dubz**

*Complete 1 round at the top of each minute until you can no longer.
**Scale the Dubz so that in the beginning your dubz option takes 20 seconds or less.

Sweat Session Workout for Monday, June 27th, 2016:

“Rowling”

20 minute AMRAP:
2-4-6-8-10…
Double KB Lunge
DB Strict Press
Strict Pull-Ups
Box Jump”