16.no thanks

Mornings are for wall balls.

**ANNOUNCEMENTS**

• Student Summer Special:  $300 for 3 months.  Available through the end of June for students on Summer break.

CROSSFIT

S&P Cycle:  squat – PULL – press – pull – off

A.  hang squat snatch: to a heavy single

B.  “16.1-ish”

AMRAP in 16 min:

• 25ft OH walking plate lunge (45/35)
• 8 burpee plate jumps (jump to top of plate on each burpee)
• 25ft OH walking plate lunge
• 8 toes to bar

CSPORT

40 min running clock:
*A,B,C,D are all 10 min AMRAPs
*Begin each 10 min with 400m run/row buy in

A.
20 OH plate lunges (10/leg)
20 Weighted sit ups
20 HR push ups

B.
5 pull ups
10 KBS
15 push press

C.
10 pistols or single leg box squats each leg
10 K2E
10 cal bike

D.
10 OHS w/PVC
10 weighted step ups
10 renegade rows