Sunday, June 22

Main – CrossFit

“Rule of 3”


KB Complex
3 rounds /10 each
American Swing
Swing Pull
2 Handed Clean & Squat

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc


WOD Walk-thru


Metcon (Time)

“Rule of 3”
~ No Man Left Behind Rules

3 rounds

Row 300m
Sprint 30m
30 Sit-ups
30 Push-ups
30 Air Squats
Sprint 30m back to start

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