10 Min EMOM

1 Snatch + 1 Hang Snatch

 

Then…

 

4 min AMRAP

400m Run

Max Wall Ball Shots, 20/14

 

———2 min rest———–

 

4 min AMRAP

400m Run

Max DB Snatches, 50/35

 

———2 min rest————

 

4 min AMRAP

400m Run

Max OHS, 95/63

 

---

Virtual WOD (6am / 4pm)

Single Leg Wall Sit: 3 x :30-:100

Bicep Curls: 3 x 10-15

 

Then…

 

2 Rounds

50 Lunges

1 min plank

40 Alt Leg V ups

1 min plank

30 Chair Dips

1 Min Plank

 

Saturday July 4th Schedule

7:30am CrossFit

9:00am Crossfit 

N0 OPEN GYM