July Long Weekend Schedule:

Friday (Canada Day):
CLOSED

CROSSFIT

Lift

Snatch 4-4-3-3-3-1-1 (Increasing)

SG Push Press 3×8

MetCon

21-15-9 For Time of:

Deadlift (155/225#)

Box Hops (20/24″)

T2B

CROSSFIT

Gymnastics

Handstand/Handstand Walk

MetCon

For Time:

100 Ring Dips

Accessory

Core/Midline/Posture

Mobility

Triceps/Delts

CROSSFIT

Lift

Clean Pull 3×3

Clean 3×2 @ 80%, 5×1 @ 85%

MetCon

10 Rounds For Time of:

7 Thrusters (55/75#)

7 Pullups

7 Burpees

CROSSFIT

Strength

OH Squat 5-5-5-3-3-3 (Increasing)

MetCon

20 Rounds For Time:

Rx

1 Deadlift (225/315#)

2 Deficit HSPU (45# Plate)

3/side Pistol Squat

Scaled

20 Rounds For Time:

1 Deadlift (155/225#)

3 Deficit Pushups

5 Air Squat Jumps