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June 2018 – CrossFit Rohnert Park
(707) 787-7171

Workout of the day – Friday

A) Four sets of: Deadlift x 5 reps @ 30X1 Rest 20 seconds Hollow rocks or hold x Max Reps in 60 seconds Rest 2 minutes B) Complete as many rounds and reps as possible in 10 minutes of: 100m farmers carry (moderate) 30 Double-Unders

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Workout of the day – Monday

A) Take 15 minutes and build to today’s 1-RM Power Clean B) For time (waterfall start people on rowers): 30 Calories of Rowing 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (24/16 kg) 30 Dumbbell Push Press (55/35 lbs) 30 Pull-Ups

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Workout of the day – Friday

As a team of 2… 800m Run 45 Thrusters 135/95 95/65 45 Pullups or Ring Rows 45 Deadlifts 225/155 185/125 45 HSPU or Push Ups 400m Run 45 HSPU or Push Ups 45 Deadlifts 225/155 185/125 165/105 45 Pullups or Ring Rows 45 Thrusters 135/95 95/65 800m Run

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