2 times Tuesday

CrossFit Denham Springs – CrossFit

Great job for everyone who took on 16.4 this week. It was a nasty one for sure, but yall hit it at full speed.

There WILL BE NO CLASSES this Friday during the day, but Friday Night Lights will be going on as planned Friday Night starting at 6:00pm.

Saturday Partner WOD at 9:00am.

Metcon (Weight)

Every :30 for 5 minutes for speed & efficiency:

3 Hang Clean

2 Front Squat

1 Hang squat Clean

RX weight is 95/65#, but scale down if needed so all reps can be hit.

Metcon (Time)

With a partner complete 2 rounds

50 Thrusters (95/65#)

50 Burpees

*1 person works at a time

*1 person must be holding in a plank for reps to be performed

* Plank is to be held in the locked out position, not on elbows.