150216

Main – CrossFit

FAMILY DAY HOURS – 9am, 2:30pm and 4:30pm classes only. Regular hours resume tomorrow!

Weightlifting

Clean and Jerk (Build to a heavy single in 15 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds for time: (20 minute cap)

40 kettlebell swings, 24kg/16kg

30 box jumps, 24″

20 chest-to-bar pullups

10 squat cleans, 175#/125#

Extra

Snatch (Heavy Single in 15 Mins)

Muscle-ups

Either:

A) 3×10 beat swings + 4×5 box humps + 5×2 banded transitions

B) EMOM 10: 1/2 muscle ups

C) 5 Rounds of 1/2 Strict + 2/3/4 Kipping

Pick a number that you can maintain without extreme difficulty the entire time.

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Post a Comment