Snatch Practice
4 Rounds
50M Lunge
150M Sprint
50 Calf Raises
25 Air Squats

91 CFPU/SU

4 Sets of 8
Deadlift M225lb F155lb
Kettlebell Swings M70+ F45+

89 CFPU/SU

Attention CrossFit Beckley: June 9th we will be participating in CrossFit Hope. Charity is St Jude. CrossFit Beckley challenges each of you to get a mininum or 10 individual sponsors at 10 cents a rep, maximum $10.00 per person. Forms will be handed out in Monday and Tuesday’s WOD. We also welcome Corporate Sponsors. We will start our first WOD at 7am with 5 individuals at a time. Then start a WOD each half hour after. Afterwards there will be food and drinks to celebrate our goal. Our BOX goal is $4000.00. We hope that each of you join us and do your part for a good cause. We will be doing a 17 min Fight Gone Bad WOD with 1 Min Box Jumps, Thrusters, Snatch, Pullups, and Burpees! 1 min rest in between.

3 Rounds
200M Run with ball
10 Toes to Bar
50 Abs Mat Situps
10 GHD
10 Med Ball Sit Ups

4 Rounds
50 TRX Chest
10 Burpees
50 TRX Tri
10 Burpees
50 TRX Bi
10 Burpees
50 TRX Y Raises
10 Burpees

BARBARA
5 Rounds 3 min rest in between each round.
20 Pullups
30 Pushups
40 Situps
50 Squats

Partners……….
Alternate 10/10
100 Wallballs
80 Box Jumps
60 Push Press
40 Pull Ups
20 Burpees
40 Toes To Bar
60 Air Squats
80 Pushups
100 Sit ups

3 Rounds Timed
10 Box Jumps
10 Pull Ups

Rest 3 Min

3 Rounds Timed
10 Wall Balls 25lbs 18lbs
10 Air Squats

Rest 3 Minutes

3 Rounds Timed
10 Toes to Bar
20 Ab Matts

83CFPU/SU

3 Rounds

10 Push Press M95 F65
10 Wall Balls M18 F12
10 Kettle Bells M70 F45
10 PushUps
10 PullUps REVERSE GRIP

82 CFPU/SU