06132018

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)

Bike 1/2 Mile

12 Strict Press (45/35#)

12 Front Squat (45/35#)

Weightlifting

Push Press Cycle – Day 1

5×5 @ 75% of 1 Rep Max

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP:

1 Front Squat/2 Hand Release Push Ups

2 Front Squat/4 Hand Release Push Ups

3 Front Squat.6 Hand Release Push Ups

4 Front Squats/…

*Continue pattern until time expires*

Level 1: 75/55#

Level 2: 95/65#

Level 3: 115/75#

Level 4: 135/95#

Core

Accumulate 1 Minute in L-Sit (hang from pull up bar, on boxes or paralettes)

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