Strength WOD

Every 90 Seconds for 12 minutes 
3 Tempo Front Squats (3 second decent, pause in the bottom, then explode up) 

Take 6-8 Minutes to build up to your first heavy set, build over the course of the 8 sets.
*Athletes should try to get 65-75% of your 1 RM FS*

Metcon

21 Thrusters
400m run
15 Thrusters
400m run
9 Thrusters 


Fitness: 95/65
Performance: 115/75
Open:  135/95
*Thrusters should be heavier then you would use in Fran*

DRIVE

5 min AMRAP
10 No Push up Burpee
10 KB Windmills 
**Move with a purpose, not as fast as possible.**

10 min AMRAP
10 Ring Rows
10 Push ups
:30 Side Plank :30 Side Plank 

15 min AMRAP
20/15 Cals C2 Bike
25 Air Squats
20 Single ARM DB Hang Clean and Jerk 

Thursday July 4th:
Federal Hill: 9am and 10am class
Harbor East: 10am class

Friday July 5th:
Federal Hill: 8:30am, 12pm, 4:30pm, and 5:30pm classes
Harbor East: 12pm, 4:30pm, and 5:30pm classes

Saturday July 6th:
Federal Hill: 8am Drive, 9am Crossfit, 10am Crossfit, 11am Drive
Harbor East will follow it’s normal saturday schedule