OPEN & PERFORMANCE
Front Squat
Build to Heavy Set of 3
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row
FITNESS
Front Squat
Build to Heavy Set of 3
AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Kettlebell Swing (53/35)
Front Squat (75/55)
Calorie Row
OPEN
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders
PERFORMANCE
4 Rounds For Time:
400 Meter Run
8 Burpee Pull-ups
40 Double Unders
FITNESS
4 Rounds For Time:
400 Meter Run
8 Burpee Pull-ups
80 Single Unders
This HERO WOD will take over 30 min to complete. Make sure you arrive on time and start warming up. Drink plenty of water and wear some RED WHITE and BLUE gear!
“LUKE”
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.
4th of July: 8am Bootcamp, 9am Crossfit/Cycle, 10am Crossfit Only.
Come to class wearing
FITNESS
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Pull-Ups
8 Alternating Dumbbell Snatches (35/25)
4th of July: 8am Bootcamp, 9am Crossfit/Cycle, 10am Crossfit Only.
OPEN & PERFORMANCE
Squat Clean Thruster
Build to a Heavy Single
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)
FITNESS
Squat Clean Thruster
Build to a Heavy Single
For Time:
21 Burpees
21 Power Cleans (95/65)
15 Burpees
15 Hang Squat Cleans (95/65)
9 Burpees
9 Thrusters (95/65)
