TUESDAY HOLIDAY SCHEDULE 3-26-19

 

HOLIDAY SCHEDULE ONLY 2 CLASSES

6 AM crossfit

8 AM crossfit

all other classes are cancelled

THERE WILL BE No 11, 4:30 & 5:30 HITT CLASS

 

 

WARM UP

ROW 5 X

50: sec easy

:10 sec Hard

then 3X

5/5 WINDMILL W/DB

!0 DB Power clean

1 Inchworm +Push up (5,4,3,2,1)

10 Box Step up

10 Airsquats

5 Kip bar tap + 5 K2E

 

WOD PREP 3 X

3 T2B

3 Box Jump

3 power clean

3 burpees

3 wallballs

Increase weight each round

2 ROUND INTERVALS

PART 1

5 Min AMRAP W/ 3 Min rest IN BETWEEN Intervals

8 Toes to bar
16 Wall Balls 20/14
24 box jumps 24/20

 

5 min rest between part 1 and part 2

2 ROUND INTERVALS 3 min REST IN BETWEEN INTERVALS

5-minute AMRAP @ 90% effort
12/9 (cal) ROW
6 Power clean @  (135/95lbs)
6 Bar facing burpees

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