Announcements
STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.
FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.
CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog forward backward back x 2
10 Cossack squats *alt each rep
bear crawl down and back
5 strict pull-ups or ring rows
Back Squat (Top of every 90 seconds x 5 5 reps 75%)
Metcon (Time)
30 box jumps 24/20
15 clean and jerks 135/95
30 box jumps 24/20
10 clean and jerks 155/105
30 box jumps 24/20
5 clean and jerks 185/125
15 minute cap
Metcon (No Measure)
EMOM x 5
5 barbell roll outs
