I hope everyone enjoyed the weekend and celebrated your health and this wonderful country we live in. The 4th has always been one of my favorite holidays, nothing reminds me of summer more than hotdogs and explosives. We have a fun test tomorrow. About 99% of the CrossFit world won’t get past min 12 so we are going to make this into an AMRAP. It is programmed as an EMOM so if you can make it past 12 min keep going!!!! Have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min

B) 12 Min EMOM

1st-2 Overhead Squats (Fitness 8 Single Arm DB Overhead Walking Lunge 5/arm)

2nd-15 Sec Hard Row

C) “The Bergeron Beep Test”

12 Min AMRAP

*** This is meant to be a Continuous EMOM until you can’t complete work in time allotted so treat as an EMOM. Rest with left over time in Min then start fresh next min. If you fail to complete work in min keep going as an AMRAP for 12 min and post rounds. If you make it past 12 min then keep going to failure and post Rounds. Have fun, this is about as spicy as it gets.

7 Thrusters 75/55

7 Pull-ups

7 Burpee’s