-Frosty Friday: BYO 6/1 | Gym Provides 6/15
-The Midwife Q&A has been rescheduled to 6/21 due to an unforeseen conflict.
CrossFit Deliverance – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Metcon (AMRAP – Rounds)
Every 1:00 for 10:00
200M Run OR 15 Burpees
Teams of 2! One person working at a time.
60 Double Unders
12 Single Arm DB Hang Clean and Jerk, Alternating (45/30)
4 Burpee Single Arm DB (45/30) Step Overs (24/20)
*Relay style. P1 does full round, then P2 does full round. Back and forth until both partners complete 6 rounds each.
24Min Time Cap
DU > 75 Single Unders > 100M Run > 12 Box Jumps
DB CJ > 12 Heavy Wall Balls > DB Push Press
Burpees > 8 Lateral Burpees over the DB > 9/6 Calories AB