IF UR IN THE CHALLENGE, please get ur pts in. Last day to sign up is Monday
WOD
8 min AMRAP
8 Front Squats (75/115)
8 Ring Dips
8 Bicycles
2 min Rest
10 min AMRAP 10 Back Squats (95/125)
10 Ring Rows
10 Alt Knees to Elbows
2 min Rest
12 min AMRAP
12 OH Squats (65/95)
12 Ring Push ups
12 Hollow Rocks
ABS
2 Rounds of the Ab circle
Cardio
500m Row
500m Bike
500m Ski erg
Don't forget to sign up for the Ringer Run! It will be held Thursday June 15th at 7pm. And be sure to join the CrossFit Elation team when you register. Sign up here: https://runsignup.com/Race/Registe
WOD Buy in: 1 rd Abstractor 16 min AMRAP 1,2,3,4,... Tire Flips Ground to overhead (65/95) Overhead Squats *3 Burpees after each set Cash Out: 30 (Any) upper Abs
On Fridays, We will be running hero or almost hero WODS ALL THROUGH the summer Here's the next next hero WOD for the Superhero Summer: "ILL MILL" 5 rounds for time of: Row, 500 m 20 Kettlebell Swings