Workout of the Day

4 Rounds For Time

200m Run

12 Pull Up ; 5 Bar Muscle Up

15 Burpee

20 KB Swing (53/35) ; (70/53)

10 Rounds For Time

7 Thruster (95/65)

35 Double Under

9am WOD

45 Min AMRAP

400m Run

25 Up and Over (24/20)

25 Wall Ball (20/14)

400m Run

20 Pull Up : 7 Ring Muscle Up

20 Lat Sit Up (20/14)

400m Run

15 T2B

15 Burpee

400m Run

10 Power Snatch (135/95)

Build To A Heavy

1 Power Clean+1 Front Squat+1 Push Jerk+1 Front Squat+1 Power Clean

Complete For Time

800m Run

50 HSPU ; 100 Push Up

800m Run

Complete For Time

100 Double Under

50 DB Snatch (50/35)

100 Double Under

50 Pull Up

100 Double Under

50 Dead Lift (225/155)

4 Rounds For Time

50 Squat

25 KB Swing (53/35)

200m Run

SCHEDULE

Friday, July 5:

6AM CROSSFIT, 10AM RISE/OPEN GYM, 11AM CROSSFIT

Saturday, July 6:

9AM CROSSFIT

__________________________________________

8 Rounds For Time

2 Rope Climb ; 8 Strict Pull Up

3 Power Clean (135/95) ; (185/125)

Thursday July 4: CLOSED

Friday July 5: 6am CrossFit, 10am RISE, 11am CrossFit

Saturday July 6: 9am CrossFit

* Thursday, July 4 Schedule *

Thursday, July 4 : CLOSED

Friday, July 5: 6AM AND 11AM CLASSES ONLY

Saturday, July 6: 9AM CLASS

Complete For Time

40 Hang Power Snatch (75/55)

300m Run

50 Burpee Over Bar

300m Run

20 Over Head Squat (135/95)

4 Rounds For Time

25 Pull Up

100m Run

25 Push Up

100m Run

25 Sit Up

100m Run

* 30 Min Cap *