CROSSFIT

MetCon

For Time:

15 Front Squats (75/115#)

60 Calorie Row

60 Double Unders

30 S2OH (75/115#)

60 Double Unders

60 Calorie Row

15 Front Squats (75/115#)

Accessory

ii) 4 Sets NOT For Time of:

1 LL Rope Climb

15 GDHSU

90s Weighted Plank

Reminder to everyone that our NEW schedule starts this week!!!

Click HERE to view all of the changes.

---

CROSSFIT

Strength

Back Squat 30-20-10 (Ascending)

MetCon

13 Minute AMRAP of:

3 OHS (55/75#)

3 T2B

3 OHS (55/75#)

3 T2B

6 OHS (65/95#)

6 T2B

6 OHS (65/95#)

6 T2B

9 OHS (75/115#)

9 T2B

9 OHS (75/115#)

9 T2B

12 OHS (95/135#)

12 T2B

12 OHS (95/135#)

12 T2B

15 OHS (105/155#)

15 T2B

15 OHS (105/155#)

15 T2B

Etc..

10am-12pm – Open Gym

10am – Plyometrics – Quick Feet – Coach Jeff

11am – Technique & Movement – Coaches Choice – Coach Jeff

12pm – Olympic Lifting – *CANCELLED*

CROSSFIT

“Open Prep”

MetCon

CrossFit Games Open 11.2 & 11.3

---

CFG 11.2

---

CFG 11.3

CROSSFIT

Gymnastics

EMOTM 12 Minutes of:

Min 1: 6 Ring Muscle Ups

Min 2: 15 V-Ups

Min 3: 25′ HSW

*Repeat 4 Times*

MetCon

2 Rounds For Time of:

24 Box Over Burpees (20/24″)

24 SA Snatch (35/50#)

24 Thrusters (65/95#)