MONDAY

How was your weekend?? We’re having some great Summer weather. Hope you’re all out doing some fun things with friends and family. Let’s start the week with this… your score is going to be total calories. Pick your weight wisely! Don’t get caught up on the barbell with weight that’s way too heavy.

“The independent variable that controls your health,” Glassman says, “are the lifestyle choices of what you fuckin’ ate and what you did for exercise.” It’s that simple!! Do yourself a favor and watch this short video. It may be an eye opener. If you don’t know who Glassman is, he is the founder of CrossFit. He knows his stuff!

Check this out ….CrossFit Journal Video – “Off the Carbs, Off the Couch.”

“CAPTAIN CRUNCH”

OPEN/PERFORMANCE

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

FITNESS
“Captain Crunch”
AMRAP 4:
3 Rounds:
12 Deadlifts (75/55)
9 Hang Power Cleans (75/55)
6 Push Jerks (75/55)
Max Calorie Row in Time Remaining

Rest 4 Minutes 

AMRAP 4:
2 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

Rest 4 Minutes 

AMRAP 4:
1 Round:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)
Max Calorie Row in Time Remaining