17 June 2016 17 June 2016
Friday 17 June 2016 '17 June 2016'

murph1. Warm-up
2:00 Banded Glute Activation
then
AMRAP 4 Minutes
10 KB Swings
10 Burpees

2. Strength
EMOM 5 minutes – 5 Touch and Go Deadlift @70%

3. Met-Con
2016 CrossFit Games Regional Event 6
For time:
1,000-m bike/row
100-ft. handstand walk/ 50 shoulder taps/ 100ft bear crawl
10 overhead squats
500-m row/bike
50/40/30 burpee box jump overs
5 overhead squats
M 225/185/135 lb. F 155/130/95 lb.
Time cap – 16:00

4. Extra
2016 CrossFit Games Regionals Event 7
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
M 95 lb. F 65 lb.
Time cap: 6:00

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