Monday The 4th of July!

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***REMINDER***

Only one class today at 9am. We’ll be back to regular scheduled classes tomorrow July 5th.

NewEra CrossFit – WOD

Warm-up

New Era Warm Up (No Measure)

400 meter jog, then

2 Rounds:

2 Wall-walks

4 Pull-ups

6 Push-ups

8 GHD Back extensions

10 Sit-ups

12 PVC OHS

Weightlifting

1: Metcon (5 Rounds for weight)

10 Clean & Jerks every 2 minutes for 10 minutes
Add weight each round and go for today’s heavy 10

Metcon

2: The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here