06112018

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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)

Row 500m

10 Single Leg KB Deadlift (5 each leg)

10 KB Sumo DL High Pull

Weightlifting

Sumo Deadlift (3×6 @ 70% of 1 Rep Max Deadlift)

15 Minutes to Complete

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

KB Swing

KB Goblet Squat

Level 1: 35/25#

Level 2: 53/35#

Level 3: 70/53#

*10 Minute Time Cap*
Add 1 second to your score for each incomplete rep if the workout is not finished within the time cap

Accessory

2 Rounds:

10 Banded Goodmornings (3 ct down, fast up)

10 Single Leg Glute Bridges (Each leg)

10 Scorpions (Alternating – 5 each side)

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