This Week’s WODs – CrossFit Aspire

Monday, June 12th
Thruster 3

“Justin”
3 Rounds
7 Thrusters (135/95)
14 Pull-ups
49 Double Unders

Summer Abs:
3 Rounds
7 Evil Wheels
14 Good Mornings (45/35)

Tuesday, June 13th
Hex-bar Deadlift 3

AMRAP in 10
7 Deadlifts @ 60%
14 Calorie Row
21 Wallballs
Rx+ (275/175)

Wednesday, June 14th
Bench Press 6
– Alternated with
Seated Sled Pulls

21 – 18 – 15
Push Presses (95/65)
400m Run

Summer Abs:
Alternating Tabata of
– Hollow Rocks
– Plank Holds

Thursday, June 15th
Back Squat 8

AMRAP in 15
10 KB Swings
10 Calorie Row
10 NPU Burpees

Friday, June 16th
Every :60 sec x 12
Power Clean & Push Jerk

3 Rounds
5 Power Clean & Jerks (135/95)
15 Toes to Bars
5 Power Clean & Jerks
15 Box Jumps

Saturday, June 17th
Shoulder Press 3

5 Rounds
9 Pull-ups
15 Push-ups
21 Air Squats
200m Run

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