Ladies Night
This TUESDAY, 7/10, there are no 6:30 or 7:30pm classes!
Gentlemen, please attend another class that day.
Get tickets for the Amp Sox Game Outing
Info here.
CrossFit
Strength
Snatch [Video]
Every 90 Seconds for 5 Sets:
Complete 3 Squat Snatch @75-85% of your 1rep Snatch.
Conditioning
5 Rounds For Time:
• Run 200 meters
• 3 Squat Snatch (#95/65 Rx; #115/80 Rx+)
• 12 Overhead Squats
Optional Core Work
3 Rounds Not For Time:
• 15 GHD Sit-ups
• 15 Ski Erg Calories
Optional Recovery Work
3 Sets Of:
• 4 ATYT Crossover Symmetry
• 30 Second Couch Stretch (Each side)
Bootcamp
With a 30 Minute Time Cap:
200m Run + 50-40-30-20-10
400m Run + 50-40-30-20
800m Run + 50-40-30
400m Run + 50-40
200m Run + 50
AMRAP 50-40-30-20-10-100m Run
50 = Double Unders or 100 singles
40 = Air Squats
30 = Sit-ups
20 = Pull-ups or Ring Rows
10 = Roll up V-ups
