Primarily Indoors
Holiday Schedule
Friday July 2nd – Normal Schedule
Sat July 3rd – 7, 8 & 9am
Sunday July 4th – Happy Independence Day! 9 & 10am, No CTX Go America!
Monday July 5th – 9, 10 & 11am
Warm-up
In 3:00
15/12 Calorie Row
Then AMRAP
3 Muscle Cleans
6 Front Squats
9 Prone Swimmers
:30 Rest
In 3:00
15/12 Calorie Row
Then AMRAP
3 Strict Press
6 Back Squat
9 Bent Over Row
Strength
EMOM10
Front Squat
1 Rep @ 85%
*Straight Sets
WOD
3 Rounds
In 5 Minutes
40|30 Calorie Row
Then AMRAP
3 Bear Complexes 135|95
9 Chest to Bar Pull-ups
Rest 2 Minutes
Pick-up where you left off
Score= Total Rounds
Bear Complex=
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead
Rx+ – 3 Bar Muscle Ups
Level 3- 115|75
Level 2- 95|65
Level 1- 75|45
ADV- 155|105, 6 Bar Muscle Ups
Extra Work
Tabata L-Sit*
Rest 1 Minute
Tabata Pull Up Hang
Rest 1 Minute
Tabata Handstand Hold
*perform on the rings where possible – use knee tuck or sl variation where need be.