CrossFit Lynchburg – CrossFit
**We are hosting a USAW Sports Performance Certification this weekend, Saturday and Sunday June 27-28. The gym will not be open for class or any open gym time either day. We will post about a track wod or swim wod for Saturday.**
Warm-up
12 Min EMOM
1. 30 sec L sit hand from pull up bar- knee up hangs if no L-sit
2. 8-12 Strict HSPU
3. 40 DU goal is unbroken
Shoulder Press (1×5 @ 76% 1×4@ 78% 1×3 @ 81% 1x Max Reps @ 78%)
Metcon (Time)
Strict Pull Ups- 10-9-8-7-6-5-4-3-2-1
Push Ups RX or
Strict Dips RX+ 1-2-3-4-5-6-7-8-9-10
