July 4th HOLIDAY SCHEDULE
8:30am Crossfit-9:30am Metcon-10:30am Crossfit
*Prizes will be given to the best patriotic dressed athlete in each class!
Crossfit
]A) 3 rounds for time of
Run 400m-7 power clean and jerks (135/95lb)-17 wallballs
*15 minute time cap
Rest 6 minutes
B) 4 rounds for time of
4 clapping pushups-7 goblet lunges/leg (53/35lb)-17 american kb swings-76 double unders.
*15 minute time cap
Metcon class
Partner WOD
1776m run
76 jumping air squats
76 hand release pushups
76 kb goblet cleans (53/35lb)
76 box jump overs
76 db push press (50/35lb)
76 toes to bar
76 burpees
1776m run
*One person works while other person rests. Split up reps as needed. Run is also split up between both partners
