Don’t forget that rest is an important part of your training schedule. For those following our CrossFit Endurance programming, in your own time: 10 km Time Trial 95% Effort

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. For time: 50 x Pull Ups 400m Run 21 x Thruster 42.5/30 800m Run 21 x Thruster 42.5/30 400m Run 50 x Pull Ups For those following our CrossFit Endurance programming, in your own time: [...]

For time: Row 20 Calories 30 x Burpees KB C&J 20/12 50 x T2B 30m Walking lunge with plate OH 20/15kg 50m Sprint

A. Petranek 500m Row 40 Squats 30 situps 20 Pushups 10 Pullups B. 60 DUs for time (7 Min Cut Off) C. Snatch Practice For those following our CrossFit Endurance programming, in your own time: CFE – Short Interval 4-8 x 400m Rest 1.30 Hold time within 3-5 secs

A. 7 Min AMRAP of: 3 x Thursters 45/30 3 x C2B Pull Ups 6 x Thursters 45/32 6 x C2B Pull Ups etc B. Max L Sit

For Max Kettlebell Reps 10 Mins of: 800m run, then max reps in remaining time of Kettlebell Clean & Jerk @ 24/16 kg For those following our CrossFit Endurance programming, in your own time: CFE – Long Interval 3 x (200m, 400m, 600m) Rest 1:1 i.e. 200m = 35 secs, rest 35 secs, etc

A. Weighted Pull Ups: 5-5-3-3-2-1-1 Or 7 rounds max Reps with band B. Muscle Up practice