Kettlebells

AMRAP 4 7 Calorie AB 5 Ball Slams Rest 1m AMRAP 4 1 Rope Climb 5 HSPU Rest 1m AMRAP 4 7 T2B 7 Hand-release

Join us this Saturday at 6pm for Beach, Bonfire and Friends – and Smores! Juno Beach – Please RSVP For total time: 3rds – 2m

For total time: 40 Calorie Row 60 Wall Ball (20/16) Rest 2m 40 Calorie Row 40 Pull-ups Rest 2m 40 Calorie Row 100 Sit-ups “Adversity

PJ – 3, 3, 2, 2, 1, 1 (Build by feel) Then, CrossFit Open 16.3 AMRAP 7 10 PSN (75/55) 3 Bar Muscle-ups “Great things

Partner WOD for total time: 3rds – 1m rest between 14 Alternating CL (185/135) Run 200m Together 20 T2B (1 partner hangs while other does

AMRAP NFT 12 Bottoms Up KB Carry (Down Right/Back Left) 20 Banded Face Pulls 8 Cuban Press  Then, AMRAP 10 200ft Sled Push (3/2) 15

3rds for total time: 20 Alternating DB SN (50/35) 30 Wall Ball (20/16) 2 Rope Climbs  Sprint 300m Rest 1m “Your labor is your contribution

BSQ 20rep @75% Week 6 Then, For time: 21, 15, 9 Box Jump (24/20) Push-up AB Calories “Find a place inside where there’s joy, and

Push Press – 5, 5, 3, 3, 1, 1 (Build by feel) Then, AMRAP 12 3 DL (275/185) 6 Strict Pull-ups 12 Wall Ball (20/16)

For time: 18, 15, 12, 9, 6 HPSN (95/65) Box Jump (24/20) Then,  5rds – 20sec ON/10sec OFF – Rotate  L-Sit Hold V-ups Plank Toe