CrossFit – Tue, Sep 17
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

10 PVC pass Thru

Front Rack Stretch

10 OHS

3 each side stick samson

1:30 jump rope

10 Barbell Good mornings

EMOM

6 Min EMOM

1 Power Clean

1 Front Squat

1 Push Press

1 Push Jerk

1 Full Clean

1 Split Jerk

Clean and Jerk (4×6 55-65%)
Metcon (Time)

6 Rounds

5 C&J 135/95 (rx+ 155/105)

6 Burpees over the bar

10 Min Cap

Cooldown

Kneeling Wrist

3 POS Scorpion

Pigeon