Gymnastics

EMOTM 18 Minutes of:

Min 1: 3 RMU/RMU Practice

Min 2: 12 Pistol Squats

Min 3: 25′ HSW/30s HSW Practice

*Repeat 6 Times*

MetCon

16 Minute AMRAP of:

120 Calorie AB/SE/Row

60 Medicine Ball Cleans (14/20#)

30 RIng Dips

Strength

OH Squat 3-3-3-1-1-1 (Ascending)

*12 Sunshine Raises After Each Set*

MetCon

10 Minute AMRAP of:

6 T2B

1 Power Clean (125/185#)

6 T2B

2 Power Cleans (125/185#)

6 T2B

3 Power Cleans (125/185#)

Etc…

REMINDER TODAYS CLASS IS 90 MINUTES!

Lift

i) Hang Muscle Snatch 3-3-2-2 (Ascending)

ii) Hang Power Snatch 3-3-2-2 (Ascending)

iii) Hang Squat Snatch 3-3-2-2 (Ascending)

Strength

Establish A 10RM of:

Bench Press {5-5-3-3-10-10}

MetCon

“The Chief”

5 Rounds For MAX REPS of:

3 Minute AMRAP of:

3 Power Cleans (95/135#)

6 Pushups

9 Air Squats

-1 Minute Rest Between Rounds-

► Continue Where You Left Off From Previous Round

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Happy Easter!!!

Q: How does the Easter Bunny stay in shape??

A: Lots of Eggs – ercise!!!

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Friday

Friends & Family OUTDOOR WOD – 12pm – Coach Jeff

This will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!

► Please Contact Jeff If You Are Bringing Any Friends Or Family Members

► Dress Appropriately

► Outdoor Allows Our Capacity To Increase!!!

► Sign Up Quick, Spots Are Limited!

Saturday

Functional Fitness – 10-1130pm – Coach Steph

Sunday

CLOSED

Monday (Easter Monday)

Friends & Family OUTDOOR WOD – 12pm – Coach Jeff

This will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!

► Please Contact Jeff If You Are Bringing Any Friends Or Family Members

►Dress Appropriately

► Outdoor Allows Our Capacity To Increase!!!

► Sign Up Quick, Spots Are Limited

MetCon

In Teams of 2 Complete:

40 Rounds For Time of:

1 Rope Climb

3 Box Hops (24/30″)

5 Power Snatches (65/95#)

► While Partner 1 Works, Partner 2 Rides Assault Bike

► Score = Time & Calories Assault Bike