MONDAY 10-8-18

ANNOUNCEMENT 

HOLIDAY SCHEDULE

CLASS TIMES FOR MONDAY

CrossFit -6, 8, AM & 4:30 PM

Yoga with Delaney @ 9am

Cancelled class 11 & 5:30

 

WARM UP

Every minute on the minute for 15 minutes ( 3Sets):

Minute 1: 15/12  Calorie Row

Minute 2: 10-15 Down Ups (Burpee without jump)

Minute 3: 15-20 KBS

Minute 4: Battle Rope double arm 

Minute 5: Rest

10 MIN 

Barbell warm up

Power cleans

WOD

3 rounds for max reps:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.

Women: 105 lb.

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