July 2nd Class Program

CrossFit
A) 12min EMOMMin 1-4: 3 High Hang Snatches
Min 5-8: 3 Low Hang Snatches
Min 9-12: 3 Snatches from Floor

B) Back Squat
3×15-20 @ Challenging Weight
Rest 2-3min between Sets

C) 12min AMRAP
6/leg Front Rack Reverse Lunge @ 75/55lbs
10 Hang Power Snatches @ 75/55lbs
6/leg Front Rack Reverse Lunge @ 75/55lbs
10 Cal Row/Bike/Ski

Boocamp
A) 1st: 8-12 Cal Row/Bike/Ski
2nd: 30s Goblet Squats/Front Squats

B) 3 Sets @ High Effort
500m Row/Ski or 0.8 Mile Assault Bike
20-30 Alt Jump Lunges
Rest 90s

C) 12min AMRAP
6/leg Front Rack Reverse Lunge @ 75/55lbs
12 Alt DB Snatches @ 50/35lbs
6/leg Front Rack Reverse Lunge @ 75/55lbs
10 Cal Row/Bike/Ski