CrossFit – Sat, Sep 14
6th Annual In House Lift Off
Sunday, September 22nd
doors open at 7:30am
Adult Lifting session 8-10
Youth Lifting session 10-12
BENCH PRESS HAS BEEN ADDED
$25 Suggested Donation
No CF Classes during the event

Warm-up

runners lunge

3 step 3 squat

samson

side lunge

3x w/DB

5 power cleans

5 front squat

5 push jerks

Skill Work

Rope Climb

Metcon (Weight)

DB Front Squat

2×20 –

Metcon (Time)

4 Rounds

10 DB C&J 30/20 (rx+ 50/35)

1 Rope Climb

Power clean is ok

Cooldown

couch

bretzel

pigeon