Tuesday, July 5th

Classes are limited to 18 athletes a class. You must register to attend.

CROSSFIT

STRENGTH:

Power Clean

Build To A Heavy Set of 3

Then…

1x3 @ 90% of Heavy 3

1x3 @ 80% of Heavy 3

WOD:

15 Hang Power Cleans

600m Run*

12 Hang Power Cleans

500m Run*

9 Hang Power Cleans

400m Run*

Weight: 155/105

[Pick a weight that does not exceed 70% of your 1RM Power Clean]

*Choose any sub for running

GOAL: 8-12:00

SCALING:

HANG POWER CLEANS

-Reduce Weight/Reps

RUN

-1,500m / 1,200m / 900m Bike Erg

-750m / 600m / 450m Row

-.95 miles / .75 miles / .55 miles Echo or Assault Bike

COMP:

185/135

CASH OUT

Gymnastic Work

3 Rounds:

18 Pull Ups

18 Toes-2-Bar

If working on building volume capacity try:

6 Rounds:

3 Pull Ups

3 Toes-2-Bar

DO MORE. BE MORE. GIVE MORE. LIVE MORE.

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