Be sure to bring appropriate footwear/clothing to class today, it’s a little brisk out 🙂

CROSSFIT

Mobility

Shoulders/Ankles

MetCon

3 Rounds For Time of:

“Helen”

400m Run

21 KB Swings (35/55#)

12 Pullups

Strength

Push Press 1RM

CROSSFIT

Strength

Back Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

7 Rounds For Time of:

7 T2B

7 Box Hops (20/24″)

7 Push Press (75/115#)

CROSSFIT LIFT

Front Squat 4-4-4-4

Deadlift 4-4-4-4

CROSSFIT

Coaches Choice!

You will have to come down to the gym to see what is in store for today!!!

CROSSFIT

Mobility

Hamstrings/Posterior Chain

Strength

Reverse Barbell Lunges 10-10-10-10

MetCon

For Time:

500′ Bear Crawl

50 Burpees

5 Bear Complex (135/185#)

CROSSFIT

Skill

Snatch Technique (Tempo/Reset)

Double Unders (Pace)

MetCon

A. Open 11.1, 14.1

Rest 3 Minutes

B.  Open 12.1 (Modified)

Click here to view the Open workouts, and here to view our individual/team roster and perhaps sign up for the Open?!?