06142018

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)

Row 400m

-then-

2 Rounds:

5 Muscle Snatch (45/35#)

5 Behind the Neck Snatch Grip Push Press

5 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

300/250m Row

3 Power Snatch

6 Lateral Burpees Over Bar

9 Box Jumps (24/20″)

-rest 30 seconds-

Level 1: 75/55#

Level 2: 95/65#

Level 3: 115/75#

Level 4: 135/95#
Row counts as 1 rep for scoring – If you start your row before time is up, count the row toward your score

Accessory

3 sets of 5:

Strict Chest to Bar Pull Ups

(use lightest band possible to complete all 5 reps unbroken and make contact with pull up bar)

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