CrossFit – Sat, Aug 30
Labor Day Weekend Hours:
Friday Last CF Class is 4:30pm
Saturday, Regular schedule, 8, 9 CF 10am Adv.
Sunday – 9:30
Monday 8:30 – reservations
If you're in a Small Group Program, check with your coach to confirm class times Friday & Monday

Warm-up

Soldier Kick

400 M run

Samson

Runners Lunge

10 Pass Thru

10 OH Squat

EMOM

5 Min EMOM

3 KB Swing

4 KB Snatch

3 Headcutters

3 Med Ball Cleans

Metcon

8 Rounds Each

Tag Team Assault Bike Sprints

3 Person Teams (no sitting allowed)

Hit Max Speed when you start to slow down switch

Max 20 seconds per person

Metcon (Time)

For Time

50 Wall Balls 20/14

40 KB Swings 35/26 (rx+ 53/35)

30 Med Ball Cleans

20 KB Snatch

10 Headcutters

400 M Run

Cooldown

Bretzel

Couch

Prone Shoulder