4 July

Training Session AM (7a)

Back Squats; 4x5
*205/235/235/235

Independence 250

WITH A TEAM OF 3

150 DU'S
*EVERY BREAK OR SWITCH IS 2 SYNCHRO BURPEES (ALL)

800M SB RUN (30/20) 

60 S/A DB SNATCH (50/35)

60 YARD S/A OHD WALKING LUNGES (50/35) (15 YARD TRIPS)

30 SYNCHRO BURPEES (ALL)

60 YARD S/A OHD WALKING LUNGES

60 DB SNATCHES

800M SB RUN 

150 DU'S
*EVERY SWITCH OR MISTAKE IS 2 SYNCHRO BURPEES (ALL)

CASH-OUT

140/90 CAL BIKE
*32:34 With DP

3 July

Training Session AM (5a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf/Bicep Rehab

CrossFit Class

"The Relic"

Every 4m For 16m
15/10 Cal Bike
32 DU's
16 WB
8 Burpees To Target
Max T2B In Remaining Time
*20/20/20/20 
*80 Reps

+

Pink Loop + 40# + Pink KB's

Training Session AM (10a)

Jiu Jitsu (2 Hours)

1 July

Training Session (1045a)

Jiu Jitsu (2 Hours)