CrossFit – Tue, Jul 9
 Free goal assessment & Styku scans in July for current members! Check the July newsletter for more information

Warm-up

10 PVC Pass Thru

10 Around the World

10 OHS

10 Leg Swings

10 Ring Rows

25 Ft Burpee Broad Jump

10 Scap Pull Ups

Skill Work

Kipping

Proper Grip

Pull Ups/C2B/BMU

Max Pull Ups (3x Max Pull Ups record best set)
2x max pull ups

3x Max set

Metcon (Time)

3 Rounds

20 DB Snatch 30/20 (rx+ 50/35)

15 Box Jumps 24/20″

10 DB OH Lunge

  • all 1 DB per person

Cooldown

Kneeling Lat

3 POS Scorpion

Calf Stretch