* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM.

** There is no CrossFit Kids class Tuesday, June 30th.

*** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

WOD:

1) Power Snatch: 1 Rep Every 30 seconds for 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Power Clean: 1 Rep Every 30 seconds for 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 5 rounds AQAP:

15 Wall Balls 20/14

12 Pull-ups

9 Burpee Box Jump Overs 24/20

Extra Work:

4) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets.

5) Bar Muscle-up: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments