Brownsburg Fitness facility
Member Monday
June 10, 2019
6.12.19 WOD
June 11, 2019

6.11.19 WOD

Indianapolis fitness

CrossFit WOD

AFAP, but not for time:
DB Bench press 5 x 20
1-Arm DB rows 5 x 10, each
100 Abmat sit-ups
*All work is done before moving to next movement.

L2: 60-75 reps each
L1: 30-50 reps each

For time:
10-20-30-40
Calories on the rower
40-30-20-10
Wall balls (20/14)
*18:00 cap

L2: 14/10
L1: 10/8, no sets of 40 – row ends at 30 cal and wall balls start at 30

Extra Credit
Trap 3 KB shrugs: 3 x 10-10-10. Rest 60s.


Burn WOD

16:00 AMRAP w/ a partner:
10 DB renegade rows (50/35)
8 DB hang power cleans
6 DB push press
*Complete a whole round then switch

3 min rest

For time:
800m run (no partner)

3 min rest

4 Rounds for quality:
15 GHD hip extensions
10 Laying DB tricep extensions

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