February 14, 2018
SCHEDULE ANNOUNCEMENT
There is NO 9:00am Class this Thursday, February 15. Please plan accordingly.
Happy Valentine’s Day!
Strength: Push Press
5 x 1
*Build to a Heavy Single If its feeling Good, go for a New PR!
Metcon:
4 Rounds for time of:
20 Dips
40 Double Unders
30 Sit ups
Cashout Burner: (if time allows)
5 minute AMRAP
3 Burpee Box Jump Overs (20″)
6 Kettlebell Swings (53/35)
9 Air Squats
COMPETITIVE CROSSFIT CLASS – 5:30pm
3:00 AMRAP: Pull ups
3:00 AMRAP: Strict Handstand Push ups
Rest 2:00
2:00 AMRAP: Chest-to-Bar Pull ups
2:00 AMRAP: Deficit Handstand Push ups (6″/3″)
Rest 2:00
1:00 AMRAP: Bar Muscle ups
1:00 AMRAP: Handstand Push ups
Rest 5:00
For time:
50 Wall Balls (30/20)
then,
4 Rounds of:
10 Burpee Box Jump Overs (24″/20″)
20 Dumbbell Snatches (50/35)
50 Double Unders
then,
50 Wall Balls (30/20)
Rest 5:00
Cashout Burner:
2 Rounds:
14 Calorie Ski
14 Calorie Row
14 Calorie Bike