Today we have 2 classes only. One at 8AM and the other at 9AM. See you there!

“Born On The 4TH Of July”

For time:

Row, 1776 m

— then —

7 rounds of:

4 Squat Clean Thrusters, 135/95 lbs

56 Double Unders

13 Toes-to-bars

Metcon:

For time:

Run, 400 m

60 Box Step-ups, 20/12 in

60 Push-ups

Run, 400 m

60 Push-ups

60 Box Step-ups, 20/12 in

Run, 400 m

Strength/Skill:

Core Finisher

Metcon:

Every 3 mins for 30 mins, alternating between:

1x [ 8/6 Bike Calories + 8 Bar Facing Burpees + 8 Thrusters, 75/55 lbs ]

1x [ 8 Overhead Squats, 75/55 lbs + 8 Lateral Burpees Over Rower + 8/6 Row Calories ]

Strength/Skill:

Back Squat

Metcon:

AMRAP 16:

6 Power Cleans

12 Deadlifts

Run 400 M

*Round 1: 95/65

Round 2: 115/75

Round 3: 135/95

Round 4: 155/105

Round 5: 185/125

Strength/Skill:

HSPU

Metcon:

3 rounds for time of:
36 Double Unders
18 Toes-to-bars
36 Double Unders
12 Push Jerks, 135/95 lbs
36 Double Unders
6 Devil Press, 50/35 lbs