Do your non-CrossFit friends question why you pay to do miserably long workouts, sweat with other people and end you workout writhing on the floor? Bring them to our FREE “Bring a Friend Day” on Saturday, June 25th and show them what our community is all about! Whether your friend is a seasoned bro or new to the fitness community, bring them! Misery loves company, people!

Warm Up:
D.R.O.M.S

Strength:
Loading Week One
Strict Press 65% + 10 lbs of 1RM
4 x 8

Metcon:
Tabata “Diane” 20/10 Rotating for 8 mins
Deadlift 225/155
Hand Stand Push Ups

Elite Competition Class

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%

B. At the 12:00
EMOMx9: 1 Power Snatch at 75%

C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.

2. Stamina Training
21-18-15-12-9-6-3 unbroken Thrusters for time, 95/65