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CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Grab a barbell and a band and complete

2 rounds of:

Upper Body Complex #2

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Pushdowns



– Rope Climbs

– Ring Dips

Metcon (No Measure)

1a) Rope Climb: 4 x 2. Rest 45s.

– Rx+: L-Sit Rope Climb

– Rx: Legless Rope Climb

– Rope Climb w. legs

– Ground to standing with rope x 3 reps.

1b) Ring Dips: 4 x 10. Rest 45s

– Rx+: Ring Dips

– Rx: Bar Dips

– Band Assisted Bar Dips

– Box Dips
4 sets

Today’s work is similar to that of last Tuesday with some small changes in volume. You should be able to complete all the listed work staying within your ability – no one should be near failure today.

Metcon (AMRAP – Rounds and Reps)


25 Push Press (95, 65)

50 Barbell Rows (95, 65)

75 Hollow Rocks

100 Strict Push-ups

Rx+:(115, 75)
The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your BB Rows.

Metcon (No Measure)

Banded Triceps Pushdowns – explosive reps: 4 x 25. Rest 60s.

– use a light band if needed and crank out fast reps – full ROM though