Strength

“CrossFit Total” (Click To View Breakdown)

For MAX Weight:

1RM Strict Press

1RM Back Squat

1RM Deadlift

MetCon

For Time:

500 High Knees

Immediately Into…

“Hard Cindy”

20 Minute AMRAP of:

5 Strict Pullups

10 Deficit Pushups (25/45# Plates)

15 Back Squats (Bar)

Immediately Into…

500 High Knees

[40 Minute Time Cap]

► 90 Minute Olympic Lifting Class!!!

► 930-11am

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Lift

EMOTM 20 Minutes of:

1 Snatch @ 80%

► Power OR Squat Snatch

► ‘Wave’ Option Available

Accessory

3 Sets of:

12 Reverse Hypers

12 Banded Good Mornings

12 Swimmers (Per Side)

30s Superman Hold

Lift (Endurance)

15 Minutes To Complete:

50 Hang Power Clean (45/65#)

50 Hang Power Clean (65/95#)

50 Hang Power Clean (95/135#)

MAX Hang Power Clean (125/185#)

MetCon

12 Minutes To Complete:

100/120 Calorie Row

*MAX Ring Rows With Remaining Time*