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
Wednesday, September 9th
In 18:00…
4 Rounds of
30% of MAX kipping HSPU
*After each set complete complex UNBROKEN:
3 Power Cleans / 3 Hang Power Cleans (if needed)
3 Front Squats
3 Push Jerks
% based on 1RM Clean and Jerk:
Set 1: 55%
Set 2: 60%
Set 3+4: 65% - Build To A Heavy Complex
WOD:
For Time:
15 Power Cleans
15 Thrusters
15 Push Press
15 Hang Power Snatches
15 Overhead Squats
15 Front Squats
Weight: 95/65
**On the minute 5 Burpees, starting with Burpees
**Reduce to 3 Burpees as needed.
GOAL: 10 - 15:00 CAP
SWEATFEST
For Time:
50 Air Squats
40 Sit Ups
30 Pull Ups
20 DB Box Step Overs
10 Devil Press
20 DB Box Step Overs
30 Pull Ups
40 Sit Ups
50 Air Squats
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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