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!
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