June 30th Class Program

CrossFit
A) 4 Sets @ High Effort
10 Strict Press
10-20s Rest
5 Push Press
Rest 2min

B) 4 Sets @ High Effort
8 Supinated Pull-ups
Rest 10-20s
10-12 Pronated Bent Over Barbell Rows
Rest 2min

C) 4-5 Sets @ High Sustainable Effort
21 Box Jumps
15 Hang Clean to Overhead @ 95/65lbs
9 Bar Facing Burpees
Rest 2min

Bootcamp
A) 5 Sets @ 85-90%/Tough but Sustainable Effort
10 Cal Row/Bike/Ski
10-15 Hand Release Push-ups
10 Cal Row/Bike/Ski
20 Bent Over Barbell Rows
Rest 2min

B) 4-5 Sets @ High Sustainable Effort
21 Box Jumps
15 DB Hang Clean + Push Press @ 45/25lbs/hand
9 Burpees
Rest 2min