* 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

Pre Class:

1) Back Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. All sets at 75% of your 1RM or heavier.

WOD:

2) Split Jerk: Establish a 1RM

Warm-up as needed. Rest as needed. Take as many attempts as needed.

3) AQAP:

21 Shoulder-to-Overhead 135/95

21 Toes-to-bar

400m Run

15 Shoulder-to-Overhead 135/95

15 Toes-to-bar

400m Run

9 Shoulder-to-Overhead 135/95

9 Toes-to-bar

400m Run

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

5) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

7) Assault Bike: 10 x 1:00/1:00

Pay attention to your wattage. Goal for this should be a work wattage, and a “rest” wattage. “Rest” wattage should be 50% of work wattage.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=-Zxum1ej7Ec