CROSSFIT
MetCon
For Time:
400m Run
3 Rounds of:
15 KB Swings (1.5/2 Pood)
8 T2B
400m Run
3 Rounds of:
15 KB SDHP (1.5/2 Pood)
6 CTB Pullups
400m Run
3 Rounds of:
15 KB Goblet Squats (1.5/2 Pood)
4 BMU
Accessory (Odd Objects)
5×40′ Standing Sled Rope Pull (Ascending/Max Weight)
5xMAX Parallette L-Sit
5×40′ Mixed KB OH Hold/DB OH Hold
CROSSFIT
Strength
Snatch Grip Deadlift 4-4-4-4 (Ascending)
MetCon
For Time:
1000m Row
50 Hang Power Clean (65/95#)
30 HSPU
CROSSFIT
Strength
EMOTM 10 Minutes of:
3 Back Squat @ 75%
MetCon
431 Beep Test
“Death By…”
Shuttle Sprints (40′)
*Add 1 Length Each Minute*
Accessory
3 Sets of:
8/side SL RDL
12 Weighted GHD
8/side Bottoms Up KB Press
9am-12pm – Open Gym
9am – Plyometrics – Ladder/Jumps – Coach Sam
10am – Technique & Movement – Kipping/Pullups/T2B/RMU – Coach Sam
11am – CrossFit – Coach Sam
12pm – Olympic Lifting – Snatch – Coach Sam
CROSSFIT
Strength
Sumo Deadlift 6-6-6-6-6 (Ascending)
MetCon
4 Rounds For Time of:
6 Burpee Tuck Jumps
12 Hang DB Clean & Jerk (35/50#)
18 Box Hops (20/24″)
Friday (Good Friday)
Friends & Family WOD – 1pm
This will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!!
Saturday
Regular Hours
Sunday
CLOSED
Monday (Easter Monday)
CrossFit – 9am/12pm/5pm
River City Strength and Conditioning 