4th of July Crossfit schedule:

8:15 and 9:15am classes only.

Bladium will be open from 7am-4pm.

We will have a special 4th of July partner/team wod.

Warmup:

500 m roe or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Two rounds of:

150 m row

150 m run

Sled push

Workout warmup:

10 min EMOM of:

Power snatch, working up in weight

25 DU's

Workout:

Annie:

50-40-30-10

DU's

Sit-up's, palms on ground

Rest exactly  3 min then:

Isabel

30 Snatches, can be power. 95/65, RX+ 115/75, Hero 135/95

Endurance

Annie

50-40-30-10

DU's

Setup's, palms on ground

Then go immediately into:

2 rounds of Kelly

400 m run

30 box jumps

30 Wall balls 16/12, hero 20/14

Lift:

Bench Press

Sets of:

2x5@75%, 3x3@90%

Skill:

5 rounds of

max set of ring dips

Max set of pull ups, Change grip each round.