MetCon

For Time:

800m Run OR 1000m Row

10 Rounds of:

10 SA Hang DB Snatch (35/50# – Switch Arms Each Round)

10 Pullups

800m Run OR 1000m Row

10 Rounds of:

10 SA Hang DB Clean & Jerk (35/50# – Switch Arms Each Round)

10 HR Pushups

800m Run OR 1000m Row

Lift

i) Snatch Grip Push Press 5-5-5-3-3-3-1-1-1 (Ascending)

ii) Snatch Grip Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)

iii) 5 Sets (Ascending Weight) of:

SG Deadlift (2) + Hang Power Snatch (2) + SG Push Press (2) + Hang Squat Snatch (2)

Friday

525am – Bootcamp – Coach Anna

625am – Bootcamp – Coach Anna

12pm – Functional Fitness – Coach Meg

Saturday

Closed

Sunday

Closed

Monday

12pm – Friends & Family WOD – Coach Anna

***Family & Friends Day***

Monday at noon will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!! Bring a friend or family member out to get a good sweat on a day off!!!

Strength

Front Squat 12-12-10-10-8-8 (Ascending)

MetCon

5 Rounds For Time of:

8 KB Swings (1.5/2 Pood)

8 Box Jumps (24/30″)

8 Goblet Lunges (1.5/2 Pood)

[10 Minute Time Cap]

Olympic Lifting

i) 5 Sets (Ascending Weight) of:

Snatch Grip Push Press (2) + OH Squat (2) + Snatch Balance (2)

ii) 5 Sets (Ascending Weight) of:

Power Snatch (2) + Hang Squat Snatch (2)

iii) 5 Sets (Ascending Weight) of:

Push Press (2) + Front Squat (2) + Split Jerk (2)

iv) 5 Sets (Ascending Weight) of:

Power Clean (2) + Hang Squat Clean (2) + Split Jerk (2)