CrossFit

Announcements

11/11 Veterans Day
Class schedule:
9:30am Partner style workout
4:30-6:30 Open Gym style

3 Minutes bike

Prep-

Quad, IT band foam rolling

into

3x

5 air squat + 5 wall ball

10 PVC pass through + 10 PVC OHS

100m Row

0-12

2000m Row for time

@ 12:00

Karen

150 Wallball for time

@25:00

AMRAP 15

5 Squat clean 95/65

10 HR Push up

250m Row
Score 1- row

Score 2 – Karen

0-12

2000m row

@12:00

Karen

150 Wallball 20/14

@25:00

AMRAP 15:00

5 OHS 135/95 … 115/75 … 95/65

10 HSPU

250m Row