Reminder:  We will only have one class for tomorrow, July 4th.  8:30 a.m. is the only class on tomorrow’s schedule.  Get your fitness on, then enjoy the rest of your July 4th holiday!  AMERICA!

 

Level 1

Back Squat   3,3,3,3,3   *AHAP
+
400m Run
30 KB Swings   53#/35#
20 Pull Ups
400m Run
30 KB Walking Lunges
20 GHD Sit Ups
400m Run
30 Double Unders
20 Burpees
Post load and time.

 

Level 2

Front Squat   5,5,5,5,5   *AHAP
+
5 Sets
20/15 Calories on Assault Bike
12 Alternating DB Hang Clean and Jerks   50#/35#
6 Burpees Over DB
– Rest 1 minute –
Post load and time minus 4 minutes.

 

CrossFit Old School

800m Run
1000m Row
+
21 – 15 – 9
Dead Stop Russian KB Swings  53#/35#
Toes to Bar
Split Squat Jumps  R+L=1
Squat Thrusts
+
1000m Row
800m Run
Post time.