Happy 4th of July!    July 3 2013

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In teams of five, complete:

The 1700s – Team Max Overhead Squat
Take 9:28 to find your teams 3 rep max combined overhead squat.
- Rest 3 minutes. -
The 1800s – Team Shit Show
Take 9:28 to find your teams max score of:
burpees
rope climb
thurster (95/65)
Only 3 team members can work at a time.  1 rope climb = 3 burpees = 3 thrusters
- Rest 3 minutes. -
The 1900s – Firework Finale
Team relay:
30 wallball
30 pull-ups
30 25lb plate squats
30 one-arm DB snatches (70/50)

O say can you see by the dawn's early light, What so proudly we hailed at the twilight's last gleaming, Whose broad stripes and bright stars through the perilous fight, O'er the ramparts we watched, were so gallantly streaming? And the rockets' red glare, the bombs bursting in air, Gave proof through the night that our flag was still there; O say does that star-spangled banner yet wave, O'er the land of the free and the home of the brave?

O say can you see by the dawn’s early light,
What so proudly we hailed at the twilight’s last gleaming,
Whose broad stripes and bright stars through the perilous fight,
O’er the ramparts we watched, were so gallantly streaming?
And the rockets’ red glare, the bombs bursting in air,
Gave proof through the night that our flag was still there;
O say does that star-spangled banner yet wave,
O’er the land of the free and the home of the brave?

Happy 4th of July!

Roots will operate on a holiday schedule today and tomorrow.  Sign-up on MBO.

Today – class at 10am only
Friday – classes at 7:30, 8:30, 9:30am.  CrossFit Kids will be at 10:30am

The July Newsletter hit email inboxes yesterday.  Check it out HERE.