Fourth Of July. 8AM Bootcamp, 9 and 10AM CrossFit Only.
Strength/Skill
5×5 (30×1)
Back Squat @60-70% of 1RM
-Rest 2:00 b/t Sets-
*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.
Workout
4 ROUNDS FOR TIME
200m Run
20/15 Cal Bike
12 Strict Pull-ups
-15:00 Hard Cap-
Fourth Of July. 8AM Bootcamp, 9 and 10AM CrossFit Only.
8AM Bootcamp
9AM CrossFit
Workout
“TRIPLE 7s”
ON A 7:00 RUNNING CLOCK…
Run 800m then…
Max Wall Balls (20/14)
-Rest 1:00-
ON A 7:00 RUNNING CLOCK…
Run 800m then…
Max Toes to Bar
-Rest 1:00-
AMRAP x 7 MINUTES
100m Run
7 Wall Balls (20/14)
7 Toes to Bar
Fourth Of July. 8AM Bootcamp, 9 and 10AM CrossFit Only.
Strength/Skill
5×5 (30X1)
Sumo Deadlift @Moderate-Heavy
-Rest as Needed b/t Sets-
Workout
BENCHMARK WORKOUT
“OPEN 11.2”
AMRAP x 15 MINUTES
9 Deadlift (155/105)|(135/95)
12 H-R Push-ups
15 Box Jumps (24/20)
Workout
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
150 Cal Bike
600m KB Farmer Carry (70/53)
150 Cal Row
30:00 Hard Cap
*P1 works while P2 rests. Partners walk the 600m together switching as needed.
Finisher
“BEACH BODY ABS”
3 SETS
30 Heel Taps Over KB
30 Bicycle Crunches
Strength/Skill
CLEAN COMPLEX
EVERY 1:30 FOR 8 SETS
2 Squat Cleans*
*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across
Workout
BENCHMARK WORKOUT
“FRAN”
FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull-ups
