CrossFit – Tue, Jul 1
4th of July Class Schedule
7/3 4:30pm last class of the day
7/4 7:30 & 8:30am – make a reservation

Warm-up

200 m run

10 PVC pass thru

10 OHS

200 m run

10 Push Ups

10 Ring Rows

200 m run

empty bar:

8 snatch grip press behind neck

8 OHS

8 Power Snatch

with weight:

6 power snatch

6 OHS

Add more weight:

4 Power Snatch

4 OHS

Overhead Squat (5×4 record heaviest 1×4)
Metcon (Time)

4 Rounds

200 M run

12 Power Snatch 75/55 (rx+ 115/75)

12 OHS

12 min Cap

Cooldown

3 pos scorpion

couch

pancake