Friday the 4th of July Schedule:
9:00a-11:00a Open Gym
5:00p-7:00p Open Gym
CrossFit
3 rounds for time:
400m Run
15 Pull-ups
50 Air Squats
15 Handstand Push-ups
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CrossFit Competitor (off season)
Clean
70% 2×3
75% 3×2
Jerk
70% 2×3
75% 3×2
Snatch Pull
100% 4×4
7 rounds for time:
1 Bar Muscle-up
5 Toes to Bar
7 Pull-ups
(each round must be unbroken)
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Weightlifting
Rest
