Today is the final day to purchase the July Special! Tell your friends to get to the gym tonight!
LiteFit
a) 10 Min Amrap
400m Run
3 wall walks
10 Ring Rows
b) 4 min EMOM
15 Box Jumps
Rest 1 min
4 min EMOM
15 KB Swings
Rest 1 min
4min EMOM
10 Burpees
c) EMOM #2
16 mins
Min 1- 14 Goblet squats
Min 2- 10 Push ups
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CrossFit
Testing day
a) skill warm up
chest to bar pullups
b) squat
AMRAP backsquats at 80% of 1RM
c) AMRAP shoulder press at 70% of 1RM
D) AMRAP unbroken strict pullups with or without band (record results and record the band)
e) Run 1 mile for time