06092018

Announcements

Check the lost and found for any items you may have left here. We will be donating anything we have on Saturday June 16th!

CrossFit Castle Rock – CrossFit

 

Warm-up

Warm-up (No Measure)

Run 200m

10 Heavy Russian KB Swings

5 Burpees to Pull Up Bar

Metcon

Metcon (Time)

Partner WOD:

3 Rounds:

40 DB Box Step Overs (24/20″)

40 Alternating DB Snatch

40 Burpee to Med Ball + Underhand Toss – (20/14#) – 6 Feet apart

150m Med Ball Carry (20/14#)

Level 1: 30/20#

Level 2: 35/25#

Level 3: 50/35#
Partners must do 20 reps of each movement, but can break those reps up however they choose. The med ball carry is done together, and partners can decide who carries the ball when.

Core

Coach’s Pick 😉

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