CrossFit 7/02

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Announcements

There will only be one class on July 4th at 10am! Enjoy your week/weekend.

Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds

15 Cal Row / Bike / Ski

12 Band Press / A-Pull / Pull Apart

10 Planked Shoulder Tap/side

8 SA DB Upright Row/side

6 Lateral Box Step Up/side

Weightlifting

Shoulder Press

10-8-6-4-2-1-1-1

*Use the following rep scheme to Build to a Heavy Single

WOD

Metcon (5 Rounds for reps)

(2min Work / 2min Rest) x 5 Rounds

10 Box Jump Overs (24/20)

15 DB Shoulder 2 Overhead (50/35)

*Max Cal Row in Remaining Time

L1 (20/15 Box)(35/20 DB)

Rx (As Written)