Who is ready for a sizzling Saturday at MKT?! We are looking forward to trying out a few different workouts and celebrating the USA’s independence.
This year we will have 3 classes on the 4th of July. Each class we will offer a different workout. Members may come to one class or all three. Each class will be coach led. Modifications will be explained at the beginning of class. We recommend consulting with a coach before attempting all three workouts.
Saturday Agenda
See below for more details.
- 7:00 am – Sand Pitch Workout
- 8:30 am – Barbell and Gymnastics WOD
- 10:00 am – Pool Workout
- 4:00 – 8:00 pm – Pool Party and BBQ
7:00 am – Sand Pitch Workout
“Liberty”
AMRAP 20
50 Meters Walking Lunges
50 Meter Sprint
50 Meter Double Kettlebell Carry
50 Meter Sprint
Kettelbells: (53’s/35’s)
*1 arm overhead, 1 arm at hang
May be performed in sand, solo or
relay-style with a partner.
8:30 am – Barbell and Gymnastics Workout
“Justice”
AMRAP 30
15 Deadlifts, (295/195)
30 Chest-to-bar Pull-Ups
15 Clean & Jerk, (225/135)
30 Hand Stand Push-Ups
15 Clusters, (155/115)
30 Pull-Ups
15 Clean & Jerk, (185/115)
30 Toe-to-Bar
15 Deadlifts, (295/195)
May be done solo or split reps with a partner.
10:00 am – Pool Workout
“Faith”
Teams of 3
5 Rounds For Time
300-meter Swim
60 Push-Ups
One teammate works at a time.
Split reps anyway.
4:00 – 8:00 pm – Pool Party and BBQ
BBQ will be provided. Please bring your own sides and drinks. (BYOB)
The Cornhole tournament will start at 5:00 pm.
We have prizes for the top two winning teams!
Please email your questions to teammkt@mktcrossfit.com
Happy 4th of July!
