CrossFit 9/13

By: 0

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

3 Rounds:

12/10 Cal Row

10 SL KB DL (ea. side)

40′ SA KB OH Carry (ea. side)

30 sec. Front Rack Distraction (ea. side)

Strength

Deadlift (3 x 5 @ 75%)

*16 min. clock

WOD

Rest 7min Between WOD1 and WOD2

WOD1: Metcon (AMRAP – Rounds and Reps)

6min AMRAP

3, 6, 9, 12…etc

Power Clean (135#/95#)

Handstand Pushup

WOD2: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
6min Time Cap