Blood Donation:
Remember, those who donate blood on or before this Friday, 6/24, will receive a free Hardware CrossFit T-Shirt. Did you donate blood already? Let George or Jess know before the 24th.
In Support of Orlando:
Donating blood is not the only way we will support the survivors and victims’ families. For the month of June, we will donate all net proceeds of T-Shirt sales in the gym to the One Orland Fund (https://oneorlando.org).
Strength:
Back Squats:4×5 (+5# from last week or 80%), then 1×5+ stopping 1-2 reps shy of failure
Conditioning (Practice):
3 Rounds:
Every 4 minutes complete the following:
- 400m Run*
then,
AMRAP of :
- 5 STO (65% 1RM, weight can increase each round)
- 5 CTB Pull Ups
*If you cannot complete a 400m Run in 2:30, scale to a distance that you can do within 2:30