CROSSFIT

Strength

Front Squat 3×5 @ 70%, 3×3 @ 75%

SL Step Ups 3×8/Leg

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

CROSSFIT

Strength

EMOTM 8 Minutes of:

4 Thrusters (105/155#)

Lift

EMOTM 12 Minutes of:

Power Clean + Push Jerk (3)

MetCon

12 Minute AMRAP of:

3 Strict Pullups

7 T2B

9 OHS (65/95#)

CROSSFIT

Strength

Deadlift 10-8-6-4-2 (Ascending)

Stiff Legged Deadlift 3×8

Partner Hamstring Curls 3×8 (Video Below)

Gymnastics

i) Handstand Practice/Drills – 10 Minutes

ii) EMOTM 10 Minutes of:

3-6 HSPU

Accessory (Core)

3 Sets of:

12 GHDSU

12 V-Ups

12 Hollow Rocks

Due to extreme and unpredictable weather/driving conditions, the 525/625am Bootcamp class has been cancelled tomorrow morning.

Sorry for any inconveniences, please drive safe!!!

CROSSFIT

Lift

i) EMOTM 10 Minutes of:

High Hang Snatch + Snatch + OH Squat + Snatch Drop (Light/Technique)

ii) Snatch 3×2 @ 75%, 4×1 @ 80%

MetCon

For Time:

50 Calorie Row

40 Wall Balls (W: 14/9 M: 20#/10′)

30 S2OH (75/115#)

20 KB Swings (1.5/2 Pood)

10 Calories Assault Bike