160629

Josh Kyser Roseville CrossFit

Pre-Wod:
Dynamic Group Warm-Up


4 minute AMRAP:
2-4-6-8-10…
Dumbbell Thruster
Chest-2-Bar


50 PVC Passthrough
LAX Ball Pec Smash
Hip Hinge Archetype

Workout of the day for Wednesday, June 29th, 2016:

For Time:
30 Deadlift @ 45% 1RM
15 Muscle-Ups (Or 30 Chest-2-Bar)
20 Deadlift
10 Muscle-Ups
10 Deadlift
5 Muscle-UP

“After Party”
3 rounds:
1 minute: Max Weight Fat Grip Deadlift Hold
10 Glute Ham Raise
Max Freestanding Handstand

Sweat Sessions Workout for Wednesday, June 29th, 2016:
15 min AMRAP:
20 Burpees
30 KB Bent Over Row
40 DB Hang Clean & Jerk
30 Ab-mat Sit-Up
20 Cal Row

Rest 5 min, Then:

7.5 min AMRAP:
10 Burpees
15 KB Bent Over Row
20 DB Hang Clean & Jerk
15 Ab-mat Sit-Up
10 Cal Row