Competitor Class Moving Weight
CROSSFIT
21-15-9
Back squats, 135#/95#
Sumo deadlift high pulls, 135#/95
rest 3 minutes
15-12-9
Chest-to-bar pull ups
Ring dips
CROSSFIT LITE
For Time: 12 min cap
1000m Row
50 Air Squats
30 Ring Dips
RUNNING CLUB
Run 100 yards EMOM for 20 minutes
Try to keep each interval as low as possible.
SKILL
EMOM – 15 Minutes
1 Snatch Deadlift
2 Snatch Pulls
3 Power Snatches
THEN
Snatch Balance 10×2
OPEN GYM: During Active Class Sessions Times until 7pm.
