STRENGTH

Build up to a heavy 1 rep Max Strict Press in 10 minutes

Take 70% of that and complete the work below 
30 on 30 off for 6 minutes Max Strict Press 

Metcon

Every 3 minutes for 15 minutes
400 M Run 
Max Toes to Bar 

Fitness: Max Med Ball Sit ups
 Performance: Max Toes to bar
Open: Max Toes to bar 

This weekend (6/22 and 6/23) there is a Level 1 at CFH. Closed Saturday, Open gym 5:30-7:30 Sunday