Saturday, March 20, 2019

Have a great weekend everyone!

CrossFit - 8/10/11 and CrossFit 101 - 12

Strength

5min EMOM

3 Hang Clean

5min Emom

2 Hang Cleans

5min EMOM

2 Hang Cleans

Working on speed here through the hips.

Move that bar efficiently.

Conditioning

9min Ascending Ladder

1,2,3,4…

Clean (245/175lbs) (155/105lbs) (95/65lbs)

8 Shuttle Runs after each round

Comp Class - 2pm

A:

Partner WOD

2 Rounds

20 Deficit HSPU

40 T2B

60 American KBS

100’ Handstand Walk

200 DU’s

Split as needed

B:

Olympic Lifting

C:

Class WOD

D:

3K Run

Special Olympics Class @ 1pm

- Team 782