one, two, threezy

#sneakpeak

**Announcements**

• July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.

CROSSFIT

Strength & Power Cycle: squat – pull – PRESS – pull – off

A. bench press: 3-3-3-3; rest 2-3 min, then 1 attempt max reps @ 60% of heaviest triple

B. AMRAP in 5 min, rest 5 min, repeat:

• 1 rope climb
• 2 TGU’s (70/53)
• 3 wall climbs

C.  10 min running clock: alternate between max plank, max side plank, max other side plank holds.

CSPORT

A. 3 sets:
10 bench press
10 clapping push ups

B. 3 sets:
10 weighted squats
10 squat jumps

C. 4 rounds:
400m run or row
15 burpee pull ups
20 KBS
25 sit ups