CrossFit – Sat, Aug 16
StrongHer than the rest – kicks off 8/18.  It's our next Small Group Specialized Training  for Women only.
The group maxes out at 6, so reach out to Lori or Ty asap to claim your spot.
This is a MetFix Method Program and is separate from a CrossFit membership.
M,W,F 10:30–11:30am

Warm-up

carioca

soldier kick

spiderman Crawl

3 squat 3 step

samson

front rack stretch

10 Front Squats w/empty bar

Front Squat (7×1 record heaviest 1)
Metcon (AMRAP – Rounds and Reps)

4 Min Amrap

20 Db snatch 30/20 (rx+ 50/35)

20 db OH Lunge

20 Single db Push Jerk

20/17 cal – row/bike/ski

rest 2 minutes

repeat 4 min amrap

Pick up where you left off

Cooldown

couch

pancake

pigeon

prone shoulder