July 2, 2019
SCHEDULE ANNOUNCEMENT
Holiday Hours for this week will be as follows:
Wednesday, July 3rd
All Classes are Regular except there is NO 6:30pm Class
Thursday, July 4th
9:00am – 11:00am (CrossFit Class and Open Gym) ONLY
Friday, July 5th
9:00am, 12:00pm, and 3:00pm CrossFit Classes ONLY
Metcon: (For time)
500m Row
10 Bar Muscle ups/15 Strict Pull ups
25 Deadlifts (205/135) (Rx+ 225/155)
50 Bar Facing Burpees
25 Deadlifts (205/135)
10 Bar Muscle ups/15 Strict Pull ups
500m Row
(25:00 time cap)
*If unable to perform Bar Muscle ups, then complete 15 Strict Pull ups. Some banded assistance is ok to use, but don’t make it too easy.
Accessory/Core:
3 Rounds (Not for time)
15 Barbell Sit ups (45/35)
200ft Sled Drag (205/160)
*Rest as needed between rounds.