July 3

CrossFit WOD

Strength

A. 3 x 5 Press

B. 3 x 3 Push Press

MetCon

Teams of 2

20:00 AMRAP

400m Run

10 L-Arm KB Russian Swing

10 R-Arm KB Russian Swing

Weightlifting WOD

A. 4 x 3 Jerk Step Through

B. 4 x 1 Clean + 1 Front Squat

C. 3 x 3 Pause Clean Pull (Bellow Knee)

EST will be CLOSED Thursday and Friday.