July 4th Weekend Schedule
• Normal CrossFit Schedule
• Barbell Club Cancelled 6.2.15 & 6.5.15
• Shore WOD, 30th Street Avalon NJ. 6.4.15 9am
Dynamic Effort Upper
Strength
Shoulder Press (6×3 @ 70% 1RM, wide grip)
WOD
Happy 28th Birthday Andrew Schmelzlen
6 Unbroken Rounds of 28 reps:
12 Deadlifts
8 Hang Power Cleans
8 STOH
**Score weight used
**20min time cap
6 Unbroken Rounds of 28 reps:
12 Deadlifts
8 Hang Power Cleans
8 STOH
**Score weight used
**20min time cap
$ Out
3×12 Hanging Knee Raises with DB between feet