It’s finally FRIDAY!!!

Main – CrossFit

Winter Wear Custom order sheet is located on the whiteboard. Please fill out the correct information so you receive the correct items. Order will be placed on Tuesday of next week so please have your order in before then.

Next week schedule is the following:
Monday- normal classes
Tuesday- normal classes
Wednesday- normal classes
Thursday and Friday-closed unless updated with open hours
Saturday- 8:30am “Burn off the dressing WOD”

Metcon (AMRAP – Rounds and Reps)

WOD:

AMRAP in 5 minutes of:

10 Pull-ups/jumping pull-ups

10 Wallballs 20/14

Rest 3 minute then complete:

Part 2

Metcon (AMRAP – Rounds and Reps)

Part 2

AMRAP in 5 minutes of:

10 Box Jumps (24/20)

20 Sit-ups

Metcon (Weight)

Barbell WOD Part A

Clean and Jerk

Work to 80% of 1RM Clean & Jerk. Then 2 sets of 2 @ 15kg down if your 80% is over 100kg. Both sets @ 10kg down if your 80% is below 100kg.

Metcon (Weight)

Barbell WOD Part B

Front Squat

Work to 90% of 1RM Front Squat. Then 2 sets of 3 @ 15kg down if your 90% is over 100kg. Both sets @ 10kg down if your 90% is below 100kg.

Metcon (AMRAP – Reps)

Barbell WOD Part 2

Deadlifts

Work to 90% of 1RM Deadlift. Then 1 set AMRAP. Set @ 20kg down if your 90% is over 150kg. Set @ 15kg down if your 90% is below 150kg.

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