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CrossFit 9/22/2017
9 am and 10 am classes tomorrow will be cancelled due to the early start of the Brewer
game. We will have one class at 8 am on Saturday morning
Warm-up
Every :25 for 10 Rounds Perform:
10 Air Squat

Group Stretch

2 Round
5 Deadlift
5 Strict Press
5 Good Morning
5 Elbow Rotation
5 Tempo Front Squat
Strength
Pause Front Squat + Front Squat (EMOM 7, 2 sec pause at bottom on first squat)
Set 1 - 1 complex @ 50% of Front Squat 1 RM
Set 2 - 1 complex @ 55%
Set 3 - 1 complex @ 60%
Set 4-7 - 1 Set, building
Metcon
Metcon (Time)
5 RFT

20/15 Cal Row
10 Power Snatch (95/65)[115/75]
 
 
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