4th of July: 8am Bootcamp, 9am Crossfit/Cycle, 10am Crossfit Only.
OPEN – PERFORMANCE – FITNESS
AMRAP 10:
3 Calorie Row, 3 Kettlebell Swings (53/35)
6 Calorie Row, 6 Kettlebell Swings (53/35)
9 Calorie Row, 9 Kettlebell Swings (53/35)
…
Continue to add (3) Repetitions Per Round
OPEN – PERFORMANCE – FITNESS
“JENKINS”
Split work between partners as needed. Run together.
OPEN & PERFORMANCE
Hang Power Clean
Heavy Set of 2
“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
FITNESS
Hang Power Clean
Heavy Set of 2
“DT-ish”
5 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
4th of July: 8am Bootcamp, 9am Crossfit/Cycle, 10am Crossfit Only.
OPEN – PERFORMANCE – FITNESS
For Time:
27-21-15-9:
Toes to Bar
After Each Round:
30/20 Calorie Row
50′ Front Rack Barbell Lunge (45/35)
