CrossFit – Tue, Aug 22
5th Annual In House Lift Off Saturday 9/9 8amLabor Day Weekend hours:
Friday 9/1 last class is 4:30pm
Saturday 9/2 8am only
Sunday 9/3 9:30am only
Monday 9/4 5:30am & 9:30am
Friday 9/1 last class is 4:30pm
Saturday 9/2 8am only
Sunday 9/3 9:30am only
Monday 9/4 5:30am & 9:30am
Skill Work
Metcon (Weight)
3x
4 Reps of the complex
1 clean pull
1 hang clean
1 full clean
*Record weight used*
Metcon (AMRAP – Rounds)
12 Min EMOM
1. Row 12/9 (rx+ 15/12)
2. 7 Burpee Box Jumps 24/20″ (rx+ 9 )
3. 10/8 Cal Assault Bike (rx+ 13/10)
3×5 Clean Pulls 90%
then
6 min EMOM
1 Clean Pull
1 Hang Clean
3 Full Cleans