CrossFit Harrisburg posted on Facebook
Back Squat (3×4 @ 80%, then 1 set for max reps)
15 mins to complete
40 double unders
Rest 1 min
2 for 1 du subs
Sat Metcon (AMRAP – Reps) Golf Round 1 Scored like Golf…Lowest Score wins In teams of two: 2K Row Race First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row. 2nd place 2pts 3rd place 3pts etc Metcon (AMRAP – Reps) Golf Round 2 50 Squats 50 Overhead lunges (45#35#) 50 Pull Ups 50 KB Swings (53#35#) 50 Overhead Squats (45#/35#) 50 Db/kb snatches (53/35) 50 Wall Balls (20/14#) 300 Rope Jumps (100 DU optional) 30 min cap The rest of the WOD objective is to complete it in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps to complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets but there is a 30min time cap for the entire 2nd part of the WOD. Perform the 8 movements in the fewest possible number of sets.
Due to the shoe prints on the walls, please keep all kids in the kids room or on the blue turf behind the weights. We have future plans for front lobby and need to keep it clean. Wed Squat Clean and Jerk (6×3 @ 74%) 20 mins to complete touch and go Metcon (Time) ” Pull Up Biathlon ” Run 400m 25 Pull Ups Run 400m 20 Pull Ups Run 400m 15 Pull Ups *Each time the athlete breaks a set of Pull-ups they must run a 200-meter lap*
New strength program! Please follow the %’s each week. Sat Metcon (Time) Triple 3 For time: Row 3,000 meters 300 double-unders Run 3 miles This can be done alone or with a partner
Kids Summer Educational Workshop every Monday and Wed at 9am. Saturday July 12, 9am-noon, car wash to raise funds for out-of-town travel expenses for Harrisburg Weightlifting Club members. Dan will also be available for lifting pointers to anyone getting their car washed and donating to the fund. Friday Metcon (AMRAP – Rounds and Reps) 20 min Amrap 7 Toes to Bar 4 Thrusters (155/105) 20 Double Unders
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