CrossFit – Mon, Jul 1
4th of July
3 Class Times
5:30am
7:00am
8:30am
You'll need to reserve a spot!

Warm-up

10 Leg Swings

5 Inch Worms

10 Squats

5 Burpees

10 Band Pull Aparts

10 Face Pulls

EMOM

5 Min EMOM (go light)

3 Power Cleans

3 Clean Pulls from Hang

3 Front Squats

3 Hang Squat Clean

Hang Clean (4×4 @ 75%)

SQUAT CLEANS 🙂

Metcon (AMRAP – Rounds)

15 Min EMOM

  1. Power Cleans 95/65 (rx+ 115/75)
  2. 10 Burpees over the Bar
  3. 100 M Run (rx+ 200M)

Cooldown

½ kneeling thoracic Rotation

elephant walk

Prone Shoulder