Sunday, July 3, 2016

Monday - 4th of July

Just a reminder that we will only have 2 classes on Monday.

830am will be the endurance class
930am will be CrossFit

Group Warm up
Empty Bar warm up
Warm up to 70% of Clean max before starting the Metcon

5 pullups
10 pushups
15 Air Squats
Max Rep hang Cleans 115/85, 95/65, 75/55

*The clock stops once each athlete reaches 100 reps of the Hang Cleans
**Once you drop the bar, you must repeat the 5 pullups, 10 pushups, 15 Air Squats before you can begin doing the hang cleans again.

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