7.1.16

 In W.O.D.

Announcements

July 4 WOD in the Park
We are celebrating America’s day with a bang! It’s WOD in the park time gang.
9am – Heritage Park
BBQ after at the box
Please bring a side dish
Friends and family welcome!
This will be the only scheduled class for the day.

CrossFit Mayday – CrossFit

View Public Whiteboard

Warm-up

10-8-6-4-2

Empty Bar Thrusters

Hollow Rocks

3×10 beat swings on bar

Romanian Deadlift (4 x 4 )

Perform reps @ 40-50% 1RM deadlift weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

8 DB Snatch 40/30

16 DU

20 Sit Ups

Rx+

AMRAP 7

8 KB Snatch 70/53

16 DU

20 Toes 2 Bar

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