WOD: Thursday, July 3, 2014

Note for tomorrow:
July 4th CrossFit Schedule: 8 and 9 a.m.
Gym is CLOSED. Meet at the back of the building.

(A) Soft Tissue Work (3 min)

(B) GymNASTY mobility

(C) Clean and Jerk Drills (7 min)

(D) Find your 1 Rep Max Clean and Jerk

Novice: Find your 1 Rep Max Front Squat and 1 Rep Max Push Press

(E-1) If you are not coming tomorrow, take a 5 to 10 minute break after (D), then do a 2K Row for Time

(E-2) Time permitting, 6 min Tabata,

Alternating rounds of

  • L-Tuck/L-Sit/Straddle-L
  • Plate Russian Sit-ups 35/25

Joe and Jesse. Scoop throw for height. Photo by Rafael Vega