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CrossFit Harrisburg – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Grab a barbell and a band and complete

2 rounds of BP

Upper Body Complex

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Triceps Pushdowns


Begin your Split Jerk Review

Split Jerk

Split Jerk: 1RM. Rest 2:00

– Build to a 1RM (3-4 singles above 90%)

– Beginner: Work on Technique or perform Push Press for a heavy triple.

Metcon (Time)

“Grip Blaster”

For time with an empty barbell:

75 Barbell Rows Supinated grip(45, 35)

50 Barbell Curls

50 Triceps Extensions (skull crusher, floor)

50 Barbell Rows Pronated

75 Hang Power Cleans

Scale options for beginners (35, 15) (30 Reps per movement)

15:00 Cap

Metcon (No Measure)

Half Kneeling high-low banded woodchop: 3 x 10 ea. Rest 60s.