 |
| enjoy the forth of july! mikes gym early morning!! |
rest day!! enjoy the day at and celebrate our freedom and liberties!! give thanks to our military who allow us to have what we have!!!
CROSSFITTERS
Warm Up: Work up to 1 RM power clean
Strength: Power Clean- 5 reps @ 65% 1 RM, 5 reps @ 75% 1 RM, 5 reps @ 85% 1 RM.
*Note: It is one set of 5 at each of the percentages, not 5 singles.
Work Capacity: 8 rounds, every 60 seconds perform the following...
5x Clapping push ups
1x 30m prowler push (AHAP)
Core: 1x max plank hold.
*If under 3 minutes, perform a 25x burpee penalty.
|
