CrossFit 9/12

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Announcements

New Morning Schedule Begins Monday 9/16

6am-7am CrossFit Class Monday-Friday.
7am-8am Open Gym Monday, Wednesday, & Friday.
9am-10am CrossFit Class Monday, Wednesday, & Friday.
11am-12pm CrossFit Class Monday-Friday.
12pm-1:30pm Open Gym Monday-Friday.

The rest of the schedule will remain as is!

Stay Strong CrossFit – CrossFit

Warm-up

400m Run

2 Rounds:

10 Box Hip Drills (ea. side)

40′ Kossack Lunges

12 Hollow Rocks

12 Plate Snatch

30 Plate Taps

Weightlifting

Back Squat (3×5 @ 75%)

WOD

Metcon (Time)

100 – 80 – 60 – 40 – 20 Double Under

50 – 40 – 30 – 20 – 10 Abmat Sit Up

25 – 20 – 15 – 10 – 5 DB Snatch (50#/35#)

L1 (Single Under)(35#/20#)

Rx (As Written)

Rx+ (70#/50#)