Day 1- Monday 240624
A. A MRAP 8:00
1 burpee
*2 box step ups (L1 16”, L2 20”, L3 24”)
increase step-ups by 2 each round
Rest 2:00 then B
B. AMRAP 8:00
2 plate ground to overhead
*2 plate presses (L1 25/15, L2 25/35, L3 45/35)
increase presses by 2 each round
Rest 2:00 then C
C. AMRAP 8:00
3 hanging abs (L1 toes to rig, L2 hanging knee raises, L3 knees to elbow)
*2 air squats
increase air squats by 2 each round
Day 2- Tuesday 240625
A. Squat Snatches 5×3
life every 3:00 and build
Rest to 18:00 then B
B. Summer Gymnastics Goal work
Every 2:00 starting at 0:00 7-10 reps of SGG
max distance in time remaining
Day 3- Wednesday 240626
A. For Time DBs nte 40/30, same DBs for all movements
10.9.8.7.6.5.4.3.2.1.
Burpee deadlifts
Hang clean & jerks
even: alt db hang clean & jerk
odd: dual db hang clean & jerks
At each (.) 30 double unders
Day 4- Thursday 240627
Choose a different apparatus from last week
A. Choose apparatus/distance
Bike 1000m – Row/Ski 500m – Run 400m
Go distance for time
Rest to 5:00 then B
B. AMRAP 25:00
Distance + rest (rest time = half of work time from A)
Day 5- Friday 240628
WORLD PRIDE DAY
Partner WOD for Time
200 double under (600 singles)
100 wallballls
80 GHD or med ball sit-ups
60 alt db hang clean & jerks
40 pull-ups
20 box jump step downs
10 wall climbs
Starts with a partner 200m run
200m partner run after each movement is completed including after the wall climbs
Partners split each workload evenly
One partner working at a time
Both partners must be back from the run before work can resume on the chipper
Day 6- Saturday 240629
Coach’s Choice
Classes 7 & 8am
9am CrossFit Kids
Day 7- Sunday 240630
RedShed Rest Day
