Weekly Update June 24th - June 30th

June 24
Descend / Ascend
5, 4, 3, 2, 1
Rope Climb
10, 20, 30, 40, 50 calories
Assault Bike

June 25
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pullups
10 Pushups
15 Air Squats

June 26
Reduction
Start with 5 Front Squat @ 55% and repeat every minute on the minute
in the remaining time Row.
The workout ends when you have accumulated 2000 meters

June 27
"Joshie"
Complete three rounds for time of:
40 / 30 pound Dumbbell  / Kettlebell Snatch, 21 reps, right arm
21 L-Sit Pullups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

June 28
1 Rep Max
Snatch
then
2 Min max GHD Sit-up
 
June 29
Alpine
6 Rounds
45 seconds Overhead Squat
45 seconds Ring Rows
3 minute Rest

June 30
CrossFit Open 14.5
21-18-15-12-9-6-3 reps for time of:
95 / 65 lb. Thruster 
Burpees