April 5, 2017
SCHEDULE ANNOUNCEMENT:
The Thursday 4:30pm CrossFit Class this week will be a Yoga Class and not a CrossFit Class. Please plan accordingly. Thank you.
Metcon:
3 Rounds of:
21 Chest-to-Bar Pull ups
21 Calorie Row
15 Push Press (95lb/65lb)
15 Hand Release Push ups
9 Overhead Squats (95lb/65lb)
9 Bar Facing Burpees
Core/Accessory:
TBD if time permits
GYM-DURANCE COMP CLASS – 5:30pm
12 minute EMOM
Min. 1: 1 Round of “Cindy”
Min. 2: 15/12 Calorie Row
Min. 3: Max Power Snatch (135lb/95lb)
Rest 5:00
20 minute AMRAP – Partners
36 Unbroken Double Unders*
24 Chest-to-Bar Pull ups
12 Hang Squat Cleans (135lb/95lb)
*Double Unders must be completed Unbroken – must switch who attempts each round. 5 Burpee Penalty per team member per mess up.
Rest 5:00
For time:
4 Rope Climbs, Rest 1:30
3 Rope Climbs, Rest 1:00
2 Rope Climbs, Rest :30
1 Rope Climb
