We are launching into 2016. Â What better way than to start with some hard workouts. Â We are back to our regular Saturday schedule.
9:30am – CrossFit Competition Class
WOD #1:
Max Effort Clean and Jerk
1, 1, 1, 1, 1, 1, 1
WOD #2:
3 Rounds for Time:
50 Squats
7 Muscle ups
10 Shoulder to Overhead (155/105)
WOD #3:
4 Rounds for Reps:
30 Sec Row for Cals
30 Sec Rest
30 Sec Toes to Bar
30 Sec Rest
30 Sec KB Swings (1.5/1)
30 Sec Rest
11:00am – Regular CrossFit Class
Olympic Lifting Accessory Work:
Clean and Jerk
1, 1, 1, 1, 1, 1, 1
MetCon:
4 Rounds for Reps:
30 Sec Row for Cals
30 Sec Rest
30 Sec Toes to Bar
30 Sec Rest
30 Sec KB Swings (1.5/1)
30 Sec Rest
12:00pm – Mobility Class
