We will have Open Gym tomorrow, but be closed on Monday.
We start today with Yoga. Come get those final relaxing vibes going before Christmas. Then, CrossFit Competition class at 9:30am. If you want to try it out, ask a coach if you are ready. Regular CrossFit class at 11am.
8:00 – Yoga
9:30am – CrossFit Competition Class
WOD #1:
Every 90 x 6
3 Cleans Pulls (105%)
WOD #2:
15 Min Clock:
0:00-3:00: Row 15/12 Cals and ME Pullups
Rest 1 Min
4:00-7:00: Row 15/12 Cals and ME Clean and Jerks (155/105)
Rest 1 Min
8:00-11:00: Row 15/12 Cals and ME Pullups
Rest 1 Min
12:00-15:00: Row 15/12 Cals and ME Clean and Jerks (155/105)
WOD #3:
AMRAP 15 Min:
10 Snatches (95/65)
10 Burpee Jump Over Box (24/20)
15 Snatches
15 Burpee Jump Over Box
20 . . .
20 . . .
And so on…
11:00am – Regular CrossFit Class
15 Min Clock:
0:00-3:00: Row 15/12 Cals and ME Pullups
Rest 1 Min
4:00-7:00: Row 15/12 Cals and ME Clean and Jerks (135/95)
Rest 1 Min
8:00-11:00: Row 15/12 Cals and ME Pullups
Rest 1 Min
12:00-15:00: Row 15/12 Cals and ME Clean and Jerks (135/95)
