Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
STRENGTH:
Build to a Heavy Set of 3
Weighted Pull Ups
-Bent Over Rows
-Banded Pull Ups
**AFTER EACH SET DO 1-5 RING PUSH UPS**
WOD:
In 20:00 build to a heavy “Big Clean Complex”:
*All 12 reps must be done without putting the barbell down.
*Start at 45-50% of your 1RM Clean and Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Press (no rebend of knees)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk/Push Jerk
Score: Heaviest Weight completed of all 12 reps
SWEATFEST
5 Rounds:
AMrAP 1:00 at each station
DB Snatches
Row/Bike Calories
KBS
Sit Ups
Rest 1:00
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
