WODs: 20/06/07 – 20/06/13

20/06/08

For time:
15 Clusters, 135/95

directly into

3 rounds of:
Assault Bike Calories, 21/15
15 Chest-to-bar Pull-ups

directly into

15 Clusters, 135/95

20/06/09

CrossFit Linchpin Test #9
5 rounds for time of:
Handstand Walk, 50 ft.
5 Squat Cleans, 225/155 lbs

20/06/10

Conditioning
3 rounds for time of:
Row, 500m
12 Burpees
21 Box Jumps, 24/20”

Strength
Bench Press
5-5-3-3-3-1-1-1
rest as needed between sets

*Use the heaviest “safe” load you can for each set

20/06/11

Every 5 mins for 25 mins do:
7 Deadlifts, 185/135 lbs
20 Jumping Alternating Lunges
7 Deadlifts, 185/135 lbs
Run, 400m

20/06/13

Coach Erika’s Saturday Showdown!

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