CrossFit

Announcements

Weightlifting Wednesday and Sunday this week!

4 Sets of 2 Reps @ 88-90%

0-14:00

7 Sets:

2:00 on the clock:

8 Deadlift @ 45-50%

8 Calorie Row

Rest remaining time

@ 18:00

For time:

25 Front squat

25 Strict press 45/34 EMPTY BAR

400m Run

GOAL- Don’t put the bar down on the cash out ever! Once you begin FS don’t drop it!

Clean pull + Hang squat clean+ Squat clean & Jerk ( :05 pause in jerk OH ) + Jerk

5 Sets of the following:

250m Row

6 Burpee box jump over

12 Toe to bar

1:00 Rest between sets

CONSISTENCY

RX+ goal is unbroken sets, pushing burpee box jump overs

**CAP 18:00