4th of July Schedule
Friday July 3rd- 5:30 am, 6:30 am, 10:00 am, Noon, and 4:30 pm
Saturday July 4th- 8 am, 9 am and 10 am only
Sunday July 5th- Open gym from 5:30 pm to 7:30 pm
**Still looking for volunteers for the CFH Throwdown for Cause on July 11th, email me (crossfitfederalhill@gmail.com) if you can help out**
If there is a day to use the hook grip on snatches…today would be that day.
Strength WOD
15 Strict Pull ups
(the do not have to be unbroken)
200 M Farmers Carry
(you choose the load)
3 Rounds
(not for time, for strength)
WOD
25 Hanging Power Snatches
100 Double Unders
Rest 2 Minutes
20 Hanging Power Snatches
75 Double Unders
Rest 2 Minutes
15 Hanging Power Snatches
50 Double Unders
Fitness 75/55 (single unders X2)
RX 95/65
RX+ 95/65
20 min Cap
**The load should be light today, the reps are high. Remember do not drop the bar from overhead with a light load, waist first, then floor**
