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!
