Tuesday July 2, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

4x1 3 Position Clean + 1 jerk (Hi-hang, Hang, Floor) Heaviest possible going unbroken

*rest 60s

Then...

3 Rounds for total Reps of:

1 Min Max Effort:

• HSPU

2 Min AMRAP:

• 12 T2B
• 12 Push Press(65/95)

*rest 60s between rounds

PREP

• SHOULDER SERIES
• SQUAT SERIES