CrossFit – Wed, Aug 30
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

Warm-up

XO Sym Iron Scap

Accessory Work

4×6 Pull ups w/4 sec hold at top, lower slowly

Metcon (AMRAP – Rounds and Reps)

18 Min Amrap

12 Power Clean 75/55 (rx+115/75)

12 Front Rack Lunge

12 Med Ball Cleans 20/14

12 Wall Balls