July 2022

EMOM for 30 minutes:
Odd: 1 Squat Snatch
Even: 1 Rope Climb
Two Separate Scores: Squat Snatch Total and Rope Climb Total
Scoring: Only get one attempt at the snatch per minute with a total of all successful lifts for overall score and rope climbs are worth points: Regular=1 pt, Legless=2 pt, Seated regular=3 pt, Seated legless=4pt

For time: 
400 Meter Run or Row
30/24 Calorie Bike or Ski
20 Box Jump Overs
10 Bar MU’s Rx+Ring MU’s MRX C2B or Pull-ups
20 Box Jump Overs
30/24 Calorie Ski or Bike (opposite)
400 Meter Row or Run (opposite)
Rest 3 minutes
200 Meter Run or Row
15/12 Calorie Bike or Ski
10 Box Jump Overs
5 Bar MU’s Rx+Ring MU’s MRX C2B or Pull-ups
10 Box Jump Overs
15/12 Calorie Ski or Bike (opposite)
200 Meter Row or Run (opposite)

In observance of Independence Day, there will be a 8:00am and 9:30am class offered today.  All other classes are canceled.

“Abbate“
For time: 
Run 1 mile
21 Clean & Jerk 155/105#
Run 800 meters
21 Clean & Jerk
Run 1 Mile
Compare to July 5, 2021.

In observance of Independence Day CFJ will be offering two morning classes on Monday, July 4th at 8:00am & 9:30am.  All other classes will be canceled.

Rest day