CROSSFIT
3 rounds:
500m row -or- 400m run
20 ring rows
15 ring dips
10 full snatches, 95#/65#
CROSSFIT LITE
10 minutes:
Work up to max weighted Pull Ups
Then..
40-30-20
-KB Swing
-Goblet Squat
Finisher:
3 rounds of Every 120 seconds Max effort L-Sit
COMPETITOR
- Power Snatch – 65% x 3, 70% x 3 x 2, 75% x 3
- Power Clean – 65% x 3, 70% x 3 x 2, 75% x 3
- Power Jerk – 65% x 3, 70% x 3 x 2, 75% x 3
- Snatch High-Pull – 75% (of snatch) x 5 x 3
5 rounds for time:
2 Chin-up
2 Dips
4 Chin-up
4 Dips
6 Chin-up
6 Dips
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OPEN GYM: During Active Class Times except during Fundamentals at 5:30 to 6:15am and 7:30 to 8:15pm. AM Fundamentals is Day 4 and PM Fundamentals is Day 8