* 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) 20 minute EMOTM:

Movement 1 – 3 Bench Press

Movement 2 – 200m Run

Start at around 65-70% of your 1RM Bench Press and climb as deemed fit.

WOD:

2) 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.

3) 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.

4) 5 rounds AQAP:

21 Wall Balls 20/14

15 Pull-ups

9 Burpee Box Jump Overs 24/20

Extra Work:

5) GHD Sit-ups: 50 for time

Keep track of total time and breaks to complete.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments