Workout

21-15-9 reps for time of:
Cal row
Ring dips
Kettlebell swings (70/53 lb)

Workout

3 minutes on, 1 minute off of:
16/13 cal bike
12 overhead squats (135/95 lb)
Max rep toes-to-bar in remaining time

Continue until you reach 100 toes-to-bar reps.

Workout

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

__________

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

__________

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

__________

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

__________

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)