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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
3-11-15
Main – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 Rounds
20 Jump Rope Left Leg
20 Jump Rope Right Leg
20 Alternating
10 Push Ups
10 V-Ups
10 SDHP
10 Air Squats
Metcon
Metcon (Weight)
6 Min EMOM -Kinda
8 Russian KB Swings
Metcon (Time)
3 RFT
5 Barbell Complex 115,75(135,95)
10 Bar Over Burpees
15 SDHP 53,35(70,53)
20 KB Swing 53,35(70,53)
(5 Bar Muscle Ups)