The last Tuesday of 2014

Main – CrossFit

This week class Schedule:
Monday and Tuesday
5:30am
8:30am
2:00pm
4:30
5:45
7:00

Wednesday (New Years Eve)
5:30am
8:30am
4:00pm
5:00pm

Thursday (New Years Day)
Closed

Friday
7am-10am Open Gym

Saturday
8:30am

Metcon (No Measure)

21 min EMOM (Repeat min 1,2,3):

Minute 1- 30 DUs/Scaled- try 3 singles + 1 double)

Minute 2- 5-10 Pullups

(Whatever variation is challenging for

you)

Minute 3- 3 Pistols each leg/assisted

Metcon (Time)

30 front squats (155/105#)

Then do 9-6-3 reps of:

Jerks (155/105#)

Ring Muscle Ups/2x pull-ups and dips

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