CrossFit

Announcements

❄️ ⛄️ Saturday class canceled ❄️ ⛄️

3:00 Cardio

Into

2 Sets

Pec stretch x :30

Pvc pass thru x 15

Pvc OHS x 10

Wall angels x 15

Wall squat x 15

5 Sets of 4 @ 80%

Resting 1-2 between sets

4 Sets:

12 Front squat 75/55

8 Hang clean

6 Reverse front rack lunge

250m Ski -pushhhh it!

Rest 2:00 between sets

Every :75 x 6 sets

2 reps @80-85% of max

3 Rounds for time:

10 Squat clean

10 S2OH

@135/95

** CAP 8:00

Supposed to be uncomfortable , dont go too light – DONT BE SOFT 😊

@10:00-25:00

5 Sets Rowing

1:00 Row @ 5k pace

2:00 Row @ 10k pace

No rest