Extra plate

The most critical component of the OHS is positioning/technique.  It’s okay to take your time developing your mechanics.  In fact, be obsessed with it.  It’ll pay off in the long run!

**ANNOUNCEMENTS**

• The CrossFit Regionals are under way!  Here’s how to watch.
• 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. box squats: 5 x 3 @ 31×1 tempo; rest as needed

B. AMRAP in 12 min:

• 12 OH plate lunges (45/25)
• 12 plate squats (hold it anyway you like)
• 12 weighted situps (same plate)
• 200m run

CSPORT

A. 10 rounds:
5 DB front squats
7 DB push press
9 DB  walking lunges

800m run or row

B. 10 rounds:
5 pull ups
7 pushups
9 sit ups

800m run or row