Jerks: 4-4-3-3-2-2

8 min AMRAP:
10 Power Cleans (75/115)
1/2/3/4/5… Wall Walks

Flow: Add 1 WW every round

Front Squat Strength 8-6-4-2-2-2

10 min AMRAP:
15 T2B
15 Wall Balls (14/20, 9/10)

"HELEN"
3 RFT:
400m Run
21 KBS (35/53)
12 Pull-Ups (Jumping Pull Ups, Recline Pull)

8 min EMOM:
Upper Body Pulling

ARTIE
20 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Thrusters (65/95)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

18 min to work up in load and get in sets on the 25’ Grid:
5 Double DB or KB DL
50’ Carry
5 Double DB or KB DL

6 min Max Rep
Double DB Burpee Box Step Over and Back (20/24, 35/50)

Complex Out of the Rack, 15 min to build:
2 Pause Front Squats with a 2 Second Pause
2 Jerks

10 min AMRAP:
10 Front Squat (75/115)
5 BMU
10 S2OH (75/115)
15 T2B

On 28 min Clock:
In Groups of 3 for Max Rep BBJO:
400m Run
500m Row
Max Burpee Box Jump Overs (20/24)

Flow:
P1 Run 400m
P2: Row 500m
P3: Do BBJO until both P1 and P2 complete their tasks, then rotate.

Continue on in this fashion for 28 min!

10 min EMOM: 1 Squat Clean & Jerk

Elizabeth:
For Time:
21-15-9:
quat Clean (95/135)
Ring Dip

20 min AMRAP:
60 DU
50 Push Up Position Shoulder Taps (Comp: Freestanding HS)
40 AMSU
30 Alt Arm Single DB Snatch 35/50 (Comp: 50/70)
20 T2B

Front Squat 5-4-3-2-2
Back Squat 3-3-3-3

6 min AMRAP:
20 Air Squats
20 Walking Lunge Steps

6-5-4-3-2 Strict Press

12 min AMRAP:
20 Box Jump Overs (20/24)
200m Run
20 Single DB S2OH (10 R/10 L)

Amanda
For Time:
9-7-5
RMU
Squat Snatch (95/135)

Post WOD:
7 min to work on or get in reps of Strict Pull Ups

ONE CLASS ONLY FROM 10-11:30AM

4th of July WOD to honor our HEROES & AMERICA ⯑⯑

In Teams of 3: 2 people working at the same time, 1 person resting (unless you are down to just one movement in a couplet remaining, then you have 1 person working, and two people resting).

Happy 250th Birthday America:

For Time:
Complete all the Reps in the Couplet:
250 Cal Row
250 Squat Cleans (95/135)

Then Complete all the Reps in the Couplet:
250 Cal Row
250 T2B

Then Complete all the Reps in the Couplet: Or for most groups, In Remaining Time complete as many of the 250 reps/cals for each as you can:

250 Cal Row
250 Lateral Burpee Over Bar

24 min AMRAP:
Partner WOD, You Go/I Go:
400m Run

18 min AMRAP:
10 Single DB Step Back Lunge DB RIGHT Front Rack LEFT step back 10 in a row (NOT ALT)
10 Single DB Step Back Lunge DB LEFT Front Rack RIGHT step back 10 in a row (NOT ALT)
20 Box Steps Ups Alt legs
8 RMU (8 BMU, 8 C2B, 8 Jumping C2B, 8 Jumping Pull Ups, 8 hard recline pulls)

Post: For Quality
15 AMSU
8 Alt Leg Double DB Box Step Ups