170703

**Today Normal Schedule. Tomorrow (July 4th) 9am class only.

Chris Albano at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener


2 Rounds (10 min cap):
200M Run
Max Set Strict C2B (Minimum 7)
10 WallBall
2 x 25 Yard Single Arm Farmer Carry (25 yard each hand)


Foundation Sequence
1 Round Side-Butt

Workout of the Day for Monday, July 3rd 2017:

Backsquat
5 x 5 @ 70% 1RM

“After Party:”
21-15-9
Power Clean 135/95
*2 x 50 yard Overhead Barbell Carry After Each Round 135/95-lb

Sweat Sessions Workout for Monday, July 3rd 2017:
12 Min AMRAP:
5 Ring Row, Or Strict Pull-Up
10 Push-Up
20 Russian KB Swing
40 Dubz

12 Min AMRAP:
5 Burpee
10 Box Jump
20 WallBall
40 Dubz