7/18/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a Max of the following Complex:
1 High Hang Snatch (Hip Pocket)

+
1 Mid Hang Snatch (Just Above Knee)
+
1 Low Hang Snatch (Just Below Knee)

Then……..

Black/Blue/Grey WODs

For Time:
160′ Sled Push (7/4 Plates) (4/2) (2/none)
20 Ground-to-Shoulder with Stone or DBall
10 Ring Muscle-Ups (Bar Muscle-Ups) (10 Ring Pull-Ups AND 10 Ring Dips) (with Bands) (Ring Rows, Hands on Box)

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat

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