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
karyoke down and back x 2
5 drop squats off plate
5 plate ground to overhead
10 plate rows
Snatch Pull + Hang Squat Snatch + Overhead Squat (EMOM x 5 1+1+1 70% of snatch)
*above knee
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
5 hang power snatch 95/65
3 bar muscle-ups
*scale is 3 burpee chest to bars
rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
3 hang power snatches 115/75
7 chest to bar pull-ups
