Workout

4 rounds for time of:
2,000m bike
1,000m row
800m run

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There is a saying about CrossFit programming: “live your life in couplets and triplets, go heavy once a week and go long once in a while.” Learn more about our goals with CrossFit programming from the CrossFit.com archive.

Rest day or make-up day

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Challenged by the front squat? Learn more about it in The Front Squat and the Frontal Plane from CrossFit.com.

Workout

4 rounds for time of:
15 push jerks at 3/4 bodyweight
50 air squats

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Watch a demo of this workout on CrossFit.com.

Workout

For max load:

Weighted pull-ups
3-3-3-3-3-3-3

Workout

3 rounds for max reps of:
1 minute GHD sit-ups
1 minute kettlebell swings (70/53 lb)
1 minute 25 ft D-ball carry (100/70 lb)
1 minute burpees
1 minute cals bike
1 minute rest

Score is total reps completed.

Rest day or make-up day

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On Saturday, June 18, CrossFit.com published a hero workout in honor of Eva Mireles, who died on Tuesday, May 24, 2022 while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Watch and read In Honor of Eva Mireles on CrossFit.com.

Workout

Every 4 minutes for 5 rounds of:
7 deadlifts (275/185 lb)
Max set shoulder press (95/65 lb)

Score is total should presses.

Workout

“Moneyball”

For time:
21-15-9
Wallballs (20/14 lb)
Box jumps (24/20 in)

200m farmers carry (50/35 lb)

21-15-9
Wallballs (20/14 lb)
Box jumps (24/20 in)

200m farmers carry (50/35 lb)

21-15-9
Wallballs (20/14 lb)
Box jumps (24/20 in)

Workout

“Eva Strong”

5 rounds for time with a partner of:
24 double-unders (each)
19 toes-to-bar (total)
2 clean and jerks (205/135 lb) (total)
400m run (together)

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Eva Strong is a CrossFit hero workout in honor of Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.. You can read more about Eva and the workout created in her honor on CrossFit.com here.

Rest day or make-up day

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Watch Nutrition: The Tetter-Totter from the CrossFit.com archive.