WOD

For time:
75 Double-unders
75 Back Squats, 45/35
75 Abmat Sit-ups
75 Double-unders
75 Burpees
75 Push Press, 45/35
75 Double-unders

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

"Elizabeth"
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips

Or, as a 2-person team...
42-30-18 reps for time of:
Squat Clean, 135/95
Ring Dips

*Courtesy of CrossFit.com

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

16-14-12-10-8 reps for time of:
Pull-ups, strict
Dumbbell Shoulder Press
V-ups

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

EMOM 30 minutes of:
1 Squat Snatch

*Compare to 06.07.2019

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".