Wod's

Announcements:

1) Reminder: Our Yoga class is every Saturday morning at 8:30am! A vigorous Power Vinyasa flow with attention to detail in alignment and body mechanics. Various breathing techniques and stretching of injury prone areas are incorporated in the practice and a well-deserved rest at the end! All levels welcome - beginners, weekend warriors and Crossfit powerhouses!

2) Sunday, July 3rd: We will be CLOSED for open gym! Have a safe fun weekend!

3) Monday, July 4th: CFI will be CLOSED! We are venturing out to do the "Top of the World" 6 mile Round Trip Hike! We will be meeting at 7:45am at Canyon View Park located at 22144 Canyon Vistas, Aliso Viejo, CA and start our hike at 8am while it is still cool outside. Wear your red, white and blue gear for this fun hike. If you arrive late, just start hiking and meet up with us.

Strength

EMOM for 6 minutes of:

3 Snatch @ 65%

Rest 4 minutes

EMOM for 6 minutes of:

3 Clean and Jerk @ 65%

Rest 4 minutes

then directly into wod

CrossFit WOD

8 min AMRAP of:

3 Bar Muscle Ups

5 Front Squats (135/95)

7 Handstand Push-Up