7/1/14 – 4th of July Schedule

SKILL

Crossover Symmetry Activation

METCON

A. 2 x AMRAP Unbroken Strict Pullups; Rest 5 min

B. AMRAP 5 min: Strict Pullups (bottom to bottom)

RANT

Don’t forget the following schedule for the 4th of July weekend:

Fri July 4th – 9:30am Only – All Levels

Sat July 5th – 9:30am Only – All Levels

Sun July 6th – Closed

CrossFit Performance

SKILL

Crossover Symmetry Activation

METCON

A. 2 x AMRAP Unbroken Strict Pullups; Rest 5 min

B. AMRAP 5 min: Strict Pullups (bottom to bottom)

CrossFit Fundamentals

SKILL

Pressing Mechanics

METCON

21-15-9

Push Press (95/65)

Over the Bar HR Burpees