Tuesday, June 27th

The Banded March -CrossFit Journal

Performance is in red, Competition is in blue, Links are in green

A) Four sets of:
Hang Power Clean x 5 reps 
Rest 60 seconds
10-15 Wallballs
Rest 60 seconds
100-Meter Single Arm Farmers Carry + Waiter’s Carry
(hold a heavy DB or KB at side in farmer carry, and a lighter DB/KB overhead in waiter’s carry; Carry to the first light pole and switch arms)
Rest 60 seconds

B) In teams of two, complete the following for time:
Assault Bike 100/70 Calories

Break this up any way you’d like.

A) On the minute, for 16 minutes:
Hang Squat Clean x 1 rep
Build over the sets to a daily max

B) In teams of two, alternate exercises to complete the following for time:
10 Wall balls 20/14 lbs  10/9ft
25/20 Row calories
20 Wall balls 20/14  10/9ft
25/20 Row calories
30 Wall balls 20/14  10/9 ft
25/20 Row calories
40 Wall balls 20/14   10/9ft
25/20 Row calories
50 Wall balls 20/14  10/9ft
25/20 Row calories

Partner A performs 10 wall balls, partner B rows 25/20 cals. Then partner B performs 10 wall balls and partner A rows 25.20 cals. When its all said and done, each partner will have complete 150 wall balls and rowed 125/100 cals.

When the 40s & 50s roll around for the wall balls remember, this week is themed around training how to react when the going gets tough.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531