East, Wednesday, 02/14/2018

CROSSFIT
*Base Week*

Weightlifting 

12 min to Build to a moderately Heavy Snatch

Metcon

1 Minute of ME at each Station

1. OHS 95, 65
2. 6″ Target Burpees
3. V Ups

– 2 Minutes Rest –

1. STOH 95, 65
2. Burpees Over the Bar
3. Tuck Ups

RX+ 115, 75

COMPETITION

Complete w/ Warmup

2 Rounds
12 Chalk Angles
20 90/90 SA BU KB Marches (Each Side)
5 KB Presses (Each Side)

-then-

3 Rounds

20 Unbroken Hang Power Cleans (115, 75#)
*sets of 20 must be unbroken, if you break, that set does not count, start over at 1

 

LEANX

4 Min AMRAP Partner Carries:

1 Rig to Wall Fireman’s Carry (each partner)
1 Rig to Wall Wheelbarrow Carry (each partner)

-then-

15 Min AMRAP:

4 Wall Walks
8 SA KB Front Rack Reverse Lunges/Side
12 SA KB Hang Cleans (6/Side)
16 Mountain Climbers

BOX NEWS

Bring a friend day!! Tomorrow for all classes. As a reminder, if you refer a friend and they sign up for a membership you get a $20 gift card to the pro shop!