CrossFit 7/03

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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

500m Row

Then:

2 Rounds

12 Hollow Rocks

10 Med Ball Cleans

8 KB Deadlift High Pull

6 Sampson Lunge ea. Leg

Strength

Split Squat

Every4min x 4

8 Bulgarian Split Squats/side (Suitcase)

8 Half-kneeling Banded Paloff Press (1/2/1/2)

WOD

Metcon (AMRAP – Rounds)

EMOM x 20

A) 15 Wallball (20/14)

B) 12 Abmat Sit Ups

C) 15 Kettlebell Swings (53/35)

D) 12 Abmat Sit Ups

E) Rest

L1 (14/10 WB)(35/26 KB)

Rx (As Written)

Rx+ (30/20 WB)(GHDSU)(70/53 KB)