Every minute for 9 minutes, alternating: 
15/12-calorie row
8 dumbbell hang clean and jerks (50/35 lb.)
200-meter run

Rest 2 minutes

Repeat

Rest Day

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Watch "ReBUILD: Fitness Fights Cancer" from the CrossFit Journal

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This month's nutrition class is Summertime Paleo Desserts! 
When: Thursday, June 14, from 6-7 p.m.

Where: New Leaf Community Classroom

What: Whether you are familiar with the Paleo diet or just looking for some healthier dessert options, this class will introduce you to a handful of easy recipes that satisfy the sweet tooth. In this one-hour class, Certified Nutrition Consultant Madia Jamgochian will talk blood sugar balance, sugar swaps, and healthier alternatives. 

​​​​​​​Cost: $35
Sign up at the gym or direct message Rose on Facebook! 

For time, with a partner: 
100-calorie row
80 strict handstand push-ups
60-calorie bike
40 D-ball over the shoulder (100/70 lb.)
20 muscle-ups 
*One athlete working at a time 

27-21-15-9 reps for time: 
Deadlifts (185/135 lb.)
Toes-to-bars

Every minute for 12 minutes, for load: 
3 thrusters

Then, 

Max reps thrusters in 2 minutes (empty bar)

Rest Day

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Watch "Gymnastics Course: Bar Muscle-Up Drill" from the CrossFit Journal 

4 rounds: 
3-minute AMRAP: 
6 hang power snatches (95/65 lb.)
12 GHD sit-ups
24 double-unders
​​​​​​​3-minute rest 

4 rounds for time: 
Run 400 meters
​​​​​​​25 pull-ups

Front squat
10-10-10-10-10

3 rounds for time: 
4 front squats (155/105 lb.)
8 bar-facing burpees

Rest Day

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Read "Fallen But Not Forgotten" from the CrossFit Journal