Monday July 8, 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

8 mins to Find a 1 rep Max Clean and Jerk

Then...

5 min EMOM 1 Clean and Jerk @90%

Then...

60 C2B Pullups for time

*5 Burpee Over the Box Jumps EMOM until you reach 60, this includes 0:00

*Must touch the top of the box each jump

Basics

5 Rounds for Reps/Cals of:

• 30s Cal Row
• 30s Rest
• 30s Max KB Swings
• 30s Rest
• 30s Max HR Pushups
• 30s Rest