Happy 4th Everyone! 9 & 10AM Only Today….Go America!

Jul 4th, 2019

Category: CrossFit

Happy 4th Everyone! 9 & 10AM Only Today….Go America!

Hands up for the 4th!

*4th of July Schedule UPDATE*
Today! Thurs July 4th – 9 & 10am classes only.  Box will open at 830am and close at 11am. Go America!
Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.  Babysitting is on.

Warm-up
10 mins of Dynamic with 100m runs mixed in

Partner WOD
1.5 Mile Run
60 Burpee Pull-ups
100 Kettlebell Lunges (2,1.5)
60 Burpee Box Jumps
100/80 Calorie Bike

*Partition all reps
*For the run switch every 200-400m

Level 2 – (1.5,1),
Level 1 – (1,26lb)(1 mile, 40/80/40, 80/60)
ADV – 40 Burpee Pull Ups & 20 Burpee Bar Muscle Ups, Front Rack Lunges (53’s/45’s); Use dumbbells where necessary

Ski Sub = 100/80 Cals
Row sub = 120/100 Cals