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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
10-27-14
Main – CrossFit
Warm-up
(No Measure)
200m Run
2 Rounds
20 DU’s (60 Singles)
10 Push Ups
10 Sit Ups
10 Jumping Jacks
10 Air Squats
Skill Work
10 mins to Practice a skill, not a lift.
L-Sit, Handstand, Kipping Pull Ups,
Kipping Handstand Push Ups, etc.
Metcon
Metcon (Time)
10-1
Deadlifts 135,95 (155,115)
Hang Cleans 135,95 (155,115)
Wall Ball 20,16 (30,20)
EMOTM – 3 Burpees
*(1 Bar. Athlete will deadlift their HC weight)