8AM Bootcamp
9AM CrossFit
10 cal bike
10 burpee pull-ups
200m run
20 cal bike
10 burpee pull-ups
200m run
30 cal bike
10 burpee pull-ups
200m run
40 cal bike
10 burpee pull-ups
200m run
50 cal bike
10 burpee pull-ups
200m run
For Time
Workout
RECOVERY WORKOUT
3 ROUNDS FOR QUALITY
2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate)
-Rest :30-
2:30 – Bike @Moderate Effort
-Rest :30-
2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate)
-Rest 1:30 b/t Rounds-
Cool Down
ON A 8:00 RUNNING CLOCK…
Foam Rolling*
*Focus on quads, inside thighs, and IT bands
8AM Bootcamp, 9AM, 10AM CrossFit Only
HERO WORKOUT
“LOREDO”
6 ROUNDS FOR TIME
24 Air Squat
24 Push-ups
24 Walking Lunges
400m Run
Fourth Of July. 8AM Bootcamp, 9 and 10AM CrossFit Only.
Wear
Red
White and
Blue
Strength/Skill
SNATCH COMPLEX
EVERY 1:30 FOR 8 SETS
2 Squat Snatch*
*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across
Workout
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jump (24/20)
-Rest 2:00-
AMRAP x 4 MINUTES
7 Hang Power Snatch (95/65)|(65/45)
5 Box Jumps (24/20)
Fourth Of July. 8AM Bootcamp, 9 and 10AM CrossFit Only.
Strength/Skill
ON A 10:00 RUNNING CLOCK…
Handstand Push-up Development
Workout
TWO PARTS
ON A 7:00 RUNNING CLOCK…
1000m Row then…
Max HSPU in Remaining Time
Immediately into…
FOR TIME*
35 DB Manmakers (35/25)|(25/15)
*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
FINISHER
“SUNS OUT, GUNS OUT”
3 SETS
7 DB Double Hammer Curl
7 DB Double Curl
7 DB Double Half Curl
-Rest as Needed b/t Sets-
