Wednesday, November 18th

As a friendly reminder classes will be limited to 15 athletes per class. You must register for the class to attend.

CROSSFIT

Strength:

3 Sets:

7 Barbell Bench Press

14 Double DB Bent Over Row

28 Banded Pull-Aparts

*Athletes may build in weight but keep weight moderate for Deload Week.

WOD:

3 x AMRAP in 4:00, Rest 4:00

27/21 Calorie Row--400m Run--21/15 Bike

21 Power Cleans

15 Burpee Box Jump Overs 24/20

Round 1 - 135/95

Round 2 - 115/85

Round 3 - 95/65

GOAL: 169-200+ Reps

AMRAP in 20:00

20 Box Jumps

20 KBS

20 Push-Ups

20 Cal Row/14 Cal Bike

DO MORE. BE MORE. GIVE MORE. LIVE MORE.