We will ONLY be open 5:30am - 1:00 on the 4th!   PLEASE WEAR TALL SOCKS TOMORROW FOR ROPE CLIMBS!!!

 

Monday – July 1, 2013

Rope Climb Progression and foot placement

“Grace”

30 Reps For Time

Clean and Jerk (135/95)

Tuesday – July 2, 2013

CrossFit For Hope

“Hope”

3 Rounds of; Each exercise is performed for 1 minute and you rest 1 minute between rounds. 

Burpees

75#/55# Power Snatch

Box Jumps 24”/20” box

75#/55# Thruster

C2B

Wednesday – July 3, 2013

Front Squat – 3-3-3-3-3

AMRAP 12 Minutes

6 Front Squats

6 HSPU

200M Run

Thursday – July 4, 2013

20 Minutes Double Under practice

7 RFT

4 Snatch 75#/45#

17 Burpees

76 DUs

Friday July 5, 2013

Run 5K

 

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