Turkey Monday

Main – CrossFit

Monday and Tuesday are the last days to put your order on for jackets and pullovers. The order sheet is located on the whiteboard. Please fill out the correct information so you receive the correct items.

This 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 (Weight)

OTM x 8 Minutes

2 Hang Squat snatches

Metcon (Time)

WOD:

3 Rounds for time of:

30 Wall balls 20/14

20 Toes to Bar

Metcon (No Measure)

The barbell WOD

WEEK 2 -Day 1

Part 1

Hang Squat Snatch

4 sets of 2

*Increase 5 lbs to last weeks 70%

Part 2

Jerk Complex (1 dip + 1 jerk)

4×1

*Increase 10lbs to last weeks weight

Part 3

Back Squat

Work up to 90%

*Do one AMRAP set at 10lbs heavier than last week.

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