400M Run

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 vertical jumps

Bergener W/U



Snatch + High Hang Snatch


2X70%, 2X75%, 2X80%


%s based off 1RM on 8Jun2017



EMOM For 12 Min

3 Tire Flips

Find a tire that will challenge you.

Video courtesy of CrossFit HQ.  Good tutorial on flipping technique.  Use the time to perfect the technique.


Scaling Options:

Find a lighter tire


Cool Down:

Banded OH stretch – 2 min per side


Hang from pull up rig – accumulate 3 min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s