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CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

20 Calorie Row

20 Wall balls

Then grab DBs and complete,

2 Sets of:

10 DB Bench Press

10 DB Rows each

10s RKC Plank

*This should allow people to experiment and find the correct weights for the strength session today.

Metcon (No Measure)

AFAP, but not for time.

100 DB Bench Press

100 1-Arm DB Rows (50 each side)

100 Abmat Sit-ups

*All work is done before moving to next movement.
Today’s strength work is a little bit different in format. You’ll complete all 100 reps before moving to the next movement. Choose a weight you can perform 10-15 reps per set with. Try to stay away from failure early on.

Metcon (Time)

For time:


Calories on the Rower


Wall balls (20, 14) 10/9

18:00 Time Cap

Metcon (No Measure)

Trap 3 KB Shrugs: 3 x 10-10-10. Rest 60s.

– Front + Side + Behind Back


Hold top for a 1 count