CrossFit

Announcements

Friday 7/8 – NO 9:30am or Open gym
7:30am in place of 9:30am – check-ins only

400m Jog

into

3 Sets:

:30 Bike

8 Ring row

12 Air squat

8 No push up burpee

6 Rounds for time:

20 Wall ball

10 Power Clean 95/65

8 Barbell bentover row

400m Run

CAP 35:00

5 Sets of the following:

200m Run

6 Bar muscle up

12 DB Dual Front Squat 50/35

18 Lateral burpee over the DB’s

2:00 Rest between each set

CAP 35:00
L1: 12 Chest to bar pull up

L2: 12 Pull up