CROSSFIT

Lift (Complex)

Clean Pull + Power Clean (2) + Split Jerk 6×1 (Ascending), 3×1 (Across)

MetCon

For Time:

50 HSPU

50 Cal Row

50 Pushups

50 Cal Row

CROSSFIT

Strength

i) Front Squat 8-8-8-8-8

i) Box Hop Max Height

Gymnastics (Complex)

EMOTM 6 Minutes of:

T2B (4) + CTB PU (3) + Bar MU (2)

MetCon

21-15-9 For Time of:

Thrusters (65/96#)

Box Overs (20/24″)

*80′ OH Lunge Walk (25/45#) AFTER Each Round*

Don’t forget to come down to 729 Wall Street at 1030am for a FREE Canada Day WOD with The Herd!!!

Reminder to everyone we will be running a FREE Friends & Family Canada Day WOD at 1030 tomorrow morning.  Celebrate Canada’s 150th Birthday by coming down to 729 Wall Street for a great workout with The Herd!!!  All fitness levels welcome!

Please see Zen Planner for our Holiday Hours

CROSSFIT

Lift

Snatch 3-3-3-2-2-1-1-1-1 (Ascending/MAX ~ 95%)

Accessory

Kneeling SA Bottoms Up KB Press 3×7/Arm

MetCon

8 Minute AMRAP of:

2 T2B

5 Double Unders

4 T2B

10 Double Unders

6 T2B

15 Double Unders

8 T2B

20 Double Unders

Etc…

CROSSFIT

Strength

Back Squat 10-8-6-4-2

MetCon

21-18-15-12-9-6-3 For Time of:

KB Swings (1/1.5 Pood)

*10 Burpees After Each Round*