CrossFit Metropolis –> Upper East Side, Manhattan, New York City

WOD:
1)  50′ Overhead Barbell walk for load, 3 attempts

2) 1500m Row
30 Burpee Box Jumps
800m Run
30 Burpee Box Jumps

Post load, time to Comments.

Folks here’s the schedule for the Holiday Weekend.  Let me know any questions or concerns.

Saturday July 3: 9AM Kryptonite Hour (vs. 10AM)
10AM:  Argentina vs. Germany at nearby watering hole

Sunday July 4:  Closed

Monday July 5:  Closed AM, 5:30 and 7:00PM WOD

WOD:
1) Clean and Jerk
1-1-1-1-1-1-1

2) “Grace”
For time:
30 Clean and Jerk, 135lb

Post load, time to Comments.

WOD:
“Jason”
100 Air Squats
5 Muscle ups
75 Air Squats
10 Muscle ups
50 Air Squats
15 Muscle ups
25 Air Squats
20 Muscle ups

Post time to Comments.

WOD:
1) Good Mornings; 5-5-5-5-5

2) 12 min AMRAP of:
50′ Overhead Walking Lunge, 45lb
5 HSPU
10 Box Jumps

Post load, rounds to Comments.

Noon – 2: Open Gym for Members
Noon – 1: Free Intro Session for Newbies
1 – 2: Train the Trainer

WOD:
10 Hand-stand Push-ups
20 Sumo deadlift high pulls, 95lb
30 Ring dips
40 Pull-ups
50 Double Unders
800m Run

50 Double Unders
40 Pull-ups
30 Ring dips
20 SDHP
10 HSPU

Post time to Comments.

Sunday Schedule Change Announcement: Please note we’ll have a slight change in schedule for this Sunday. Gym will be open from Noon – 2PM (vs. 11-1) with Newbie Session at Noon, and Train the Trainer at 1.

KHour Crew_Steamy

REST!

See everybody on Saturday at 10AM.

WOD:
1) Hang Squat Snatch: 3-3-3-3-3

2) Power Jumps (from the knees) for load

3) Max Height Box Jump

Post results to Comments.

WOD:
1) Split Jerk: 3-3-3-3-1-1-1

2) Max Pushups in 8 min

Post load, reps to Comments.