CrossFit – Tue, Apr 22
Monday 6:30pm is Beginners class starting 4/7.
It is open to everyone, a great class to spend more time on technique and form!

Warm-up

Soldier Kick

Samson

Runners Lunge

Inch Worm

2×10 Ea Leg

Banded Jerk Stance

Bulgarian Split Squat Jumps

2x Empty Bar

5 Split Stance Shoulder Press

5 Jerks from Split Stance

5 Split Jerks

Split Jerk (7×1 record heaviest)
Metcon (Time)

Murat’s Bday Wod

Teams of 2

20 Rounds

3 Bar Facing Burpees

3 Power Cleans 115/75

3 Front Squats

3 Push Jerks

3 Bar Facing Burpees

I Go, You Go (Complete one round each)

25 Min CAP

I’m pretty sure the Metallica station should be playing all day….at the very least when Murat is in class 🙂

Cooldown

Pigeon

Prone Shoulder

Bretzel