Battle ready.
**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. TnG squat snatch: 5-5-5-5-5; rest ~ 3 min
B. 1 up to 10 rep rounds for time:
- power clean (135/95)
- HSPU
- T2B
CSPORT
A. 3 rounds
45 sec at each movement; 15 sec transition
suicide liner 5-10-15-20yds
Sit Ups
Step Ups
airbike
thrusters
battle rope 2-arm wave
Ring Plank
* run 400m between rounds
B. Alt TABATA x 8 sets at each
Hollow body hold
Superman hold
Class WOD
A. 135
B. 17:59 Rx
Class WOD (sat morning)
A: 95/115/115/125/135
B: 18:14 rxd