Years ago, I was introduced to a folk band while I worked in a small movie theater in Johnstown, PA. The name of the band was Eddy From Ohio. They had a song called 5th of July: https://www.youtube.com/watch?v=2zHAgu1QiyI. This type of music may not be your cup of tea, but I will always think about this song on today’s date.
That said, time for some heavy lifting. After a nice break from the heavy stuff last week, we bring back Back Squats. Similar to the way we did Push Press last month, you will spend 5 minutes finding a heavy set for 5 reps for TODAY. This may not be based on a percentage, but what it difficult for you today, July 5, 2016. We will then perform 5 sets of 5 reps at that weight.
CrossFit Alloy WOD for 7/5/2016:
5 Min to Find Heavy Set of 5 Reps
Then . . .
E2MOM 10 Min:
5, 5, 5, 5, 5
21, 15, 9
Hang Squats Cleans (115/75)
Chest to Bar Pullups
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