July 3rd Class Program

CrossFit
A1) Bench Press
5×10-15 @ 11X1
rest 60s
A2) Pronated Pull-up
5xAMRAP
rest 60s

B) 10min @ 80%
10-15 Bent Over Barbell Rows @ 135/95lbs
30 Double Unders (60s Singles)
20 Banded Tricep Pressdowns
15 Russian KB Swings @ 32/24kg

C) 10min @ 85-90%/Tough but Sustainable Effort
5 Power Cleans @ 135/95lbs
5 HSPU (Shoulder to Overhead)
10 Cal Row/Bike/Ski

Bootcamp
A) 5 Sets @ 80%
6-10 Burpee Pull-ups
8-12 DB Floor Press
1min Row/Bike/Ski

B) 10min @ 80%
10-15 Bent Over Barbell Rows @ 135/95lbs
30 Double Unders (60s Singles)
20 Banded Tricep Pressdowns
15 Russian KB Swings @ 32/24kg

C) 10min @ 85-90%/Tough but Sustainable Effort
10 Dual DB Deadlifts @ 50/35lbs per hand
8-12 DB Bench Press @ 50/35lbs per Hand
10 Cal Row/Bike/Ski