CrossFit – Wed, Sep 4
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

2 Min Jumpe Rope

10 Leg Swings

10 Band Pass Thrus

10 Band Pull Aparts

10 Band OHS

10 Band Push Jerks

EMOM

5 min EMOM

2 shoulder press

4 push press

6 push Jerk

Push Jerk (3@75%, 3@ 85%, max @ 95%)
Metcon (Weight)

16 Min EMOM

  1. 20 Double Unders, 2 Clean & Jerk
  2. 100M RUn, 2 clean & Jerk
  3. 10/8/ Cal Bike, 2 C&J
  4. 2 C&J

Score = Load

rx = complete all rounds

Cooldown

Band OH Stretches

½ Kneeling Thoracic rotation

Calf Stretch