Friendly reminder: Don’t forget to sign for classes. We try to cap our classes at 10. Better instruction, better coaching, more space available, equipment availability and such. It literally takes 2 seconds. If that’s the only time you can come on that day and the class is full, of course you can come but if you can make it to a less busy class instead it would be better. Thank you
METCON
“YOU CAN’T WIN”
3 rounds for reps:
1min wall balls 20/14
1min row cals
1min dumbbells shoulder to overhead 50/35
1min knees to elbows
1min burpees
1min rest
Score is total reps for all the rounds combined
CrossFit lite:
Same format but here’s a scaled version
1min Wall balls 14/10
1min row cals
1min dumbbells shoulder to overhead 35/20
1min sit ups
1min burpees
1min rest
Weightlifting
Muscle snatch (touch and go)
5-5-5
Power snatch (touch and go)
5-5-5
Snatch (touch and go)
5-5-5
Snatch pulls @110% of snatch 1RM
1-1-1-1-1
Front squats
5-5-5-5-5
