Saturday July 30th

Don’t forget today is the last day for a Free trial of the adult Weightlifting Class at 9am!!!

8am endurance
Teams of 2- For meters. Depending on the amount of people we will have to start on different machines, but we would like everyone to end on the run
14 Minutes- Row or ski for meters, switching every 250- both partners 2 burpees on the switch- then
14 minutes – row or ski for meter, switching every 250- both partners 2 burpees on the switch-then
14 minutes- run alternating 200m sprints- both partners 2 burpees every switch – keep track of how many sprints you did between you because that is added to your meters score

9am Crossfit
Warm upOn a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 Empty Bar Push Press
Max Bar Facing Burpee in remaining
time @ Forever Pace


AMRAP 4 Minutes x 5
10 Bar Facing Burpees
20 Shoulder to OH 125/85lbs
Run 300m (200 plus back to the dumpster once)
Max Bar Facing Burpees in remaining time
Rest 3:00

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