WOD

Boulder CrossFit – CrossFit

Metcon (No Measure)

Skill: Hand-Stand Pushups (10 min progressions)

5 rounds NOT for time (25 mins to complete)

10 Bench Press 115/85/65

5 HSPU (or 1 min practice)

25 Air Squats

25 AB Mat Situps

*rest 1-2 min b/w each round*start in any order you want

Boulder CrossFit – CrossFit

Push Jerk

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 Push Jerks 135/95/65 ( 1-2 sets max)

10 Box Jumps 24/20

25 Double Unders/50 singles are scaled

Boulder CrossFit – CrossFit

Metcon (Time)

Part 1:

10 Rounds For Time:

200m run

10 Hang Power Cleans 115/85/65 (light to do unbroken or 2 quick sets)

10 Pushups

Part 2: If time permits establish a heavy Hang Power Clean in the renaming 30 mins.

Hang Power Clean

Boulder CrossFit – CrossFit

Front Squat

Metcon (AMRAP – Reps)

3 Rounds x 4 Min AMRAPS

15 Pullups

10 Cal Row

*Max Thrusters with time remaining

RD 1: 95/65/55

RD 2:115/85/65

RD 3: 135/95/65

*Rest 1 min b/w each one to switch out the weight. 15 min total WOD

*Score is total REPS on Thrusters

Boulder CrossFit – CrossFit

Juneteenth (Time)

“Juneteenth”

6 rounds

19 Box Jumps Overs (24/20/16)

18 Clusters (75/55#/45)

65 DUs or 65 singles

Boulder CrossFit – CrossFit

Metcon (No Measure)

Meet at Centennial Middle School Track! 9am!

1-Mile Run (Time)

Max Effort 1-Mile Run

Boulder CrossFit – CrossFit

Back Squat

Metcon (Time)

For Time:

150 Wallballs 20/14

*each time you rest (this includes holding the ball) or drop the ball, STOP and do 5 Burpees

Boulder CrossFit – CrossFit

Metcon (No Measure)

Skill: Hand Stand Walks (10 min progressions)

24 MIN EMOM

MIN 1: 12/10 Cal Row

MIN 2: 25-foot handstand walk (or : 40-sec practice or handstand hold practice)

MIN 3: 10 Over the Shoulder Ball Slams 50/40lbs

MIN 4: 5-7 Strict Pullups