4pm class is on!
Let’s work on the Snatch!
2-2-1-1-1-1
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In light of the chemical fire and evacuation, we will be canceling the am classes. (both oly and group!) The pm class as of now will go on. We will keep you posted.

Complete as many reps in 60 sec, then 60 sec of rest before moving to the next movement.
For 3 rounds
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Double Unders
Slam Ball
Pull Ups
Box Jumps
Ring Dips
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Every morning at 6am! Dumbbell Snatch! It’s still 95 degrees at 6:15am

Max Effort Push Press
3-2-1-1-1-1
Then,
150 KB Swings for time.
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Clean/Jerk
3-2-1-1-1-1
Then,
Dutch’s Challenge for July! Clean and Jerk your body weight. From the ground to overhead, for a total of 3000lbs for men and 2000lbs for women. If you cannot clean and jerk your body weight, you may scale the weight.
Thanks to Crossfit Invictus:
Here is a breakdown of reps needed to complete your task: (Weight – [...]

“Michael”
3 rounds for time
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800 m run
50 back extensions
50 sit ups
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WOD
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AMRAP in 15min.
15 Right Arm Dumbbell Snatch
25 yds Russian Lunges
15 Left Arm Dumbbell Snatch
25 yds Russian Lunges
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“Max Effort” Back Squat
3-3-3-1-1-1
Then:
3 rounds
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30-20-10
Turkish get ups
Burpees
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or
Marshall’s 25th Birthday WOD
5 Rounds for time:
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5 Snatch (115lbs)
5 Burpees
5 Power Clean (175 – Marshall’s Body Weight)
5 Ring Dips
5 Thrusters (115lbs)
+ 1 Rope Climb to grow on!
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WOD:
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“Tabata Something Else”
-Pull Ups
-Push Ups
- Sit Ups
- Air Squats

Meet the new folks of CrossFit ATM (they just finished OnRamp)
3 Rounds for Time:
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400m Sprint
30-20-10
SDHP
Box Jumps
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