Almost July 1st

Wednesday 6/24/20
CrossFIt
AMRAP 8
25/18 Calorie row or 20/15 bike (Zoomers 200m run)
the remainder
100 Single arm DB push press (50/35)
Max reps hand release pushups
@10 min
AMRAP 8
50/35 Calorie row or 40/30 bike (400m run)
he remainder
75 single arm DB push press
Max reps hand release pushups
@20 min
AMRAP 8
75/55 Calorie row or 55/40 Cal bike (800m run)
50 Single arm DB push press
Max reps hand release pushups
@30
100/75 Calorie row or 75/55 Cal bike (1200m run)
25 Single arm DB push press
Max reps hand release pushups
*barbell only= push press (75/55)
*KB only = single arm kb push press
*No EQUIPMENT = straight leg situps instead of push press

DV 45
EMOM 20 min:
1 min: Max calories or 30′ shuttle runs
1 min: max burpees over object
1 min: max double unders or single unders
1 min: Rest
@25
AMRAP 20 min:
20 Single arm thrusters
20 weighted step ups
20 Alt arm snatch

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 9:30am and 4:30pm 6:30pm Mon Wed Fri. Tuesday Thursday 8am 10am and 4:30PM Sat 8am and 10am and 4:30. Sunday 8:30am 10:30am and 4:30 for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day