*** We've had a lot of gear being left out after group class, open class, and performance care sessions. Please remember to put everything you use away. Don't make the burpee rule comeback!
*** Signups for the Total on Saturday are available at the front desk. Please sign-up if you plan to total. It's going to be awesome!
CROSSFIT **** ROPE CLIMB DAY -- WEAR PROTECTION ****
20 Band Pull Aparts
15 KB Swings (35/26)
30 sec. Pull Up Bar Bottom Hang
30 sec. Barbell Overhead Hold
Strict Press 4x3@65% of 1RM
EMOM for 12 minutes:
A-Row 10 Calories+5 Burpees Over Rower
B-20 Double Unders+10 Kettlebell Swings (53/35)
C-AMRAP Rope Climbs
Score=Total Rope Climbs
2 rounds of 10 leg swings (each Leg), 10 hollow rocks, 5 inchworms, 5 boot straps, 10 kossacks, 10 walking samson stretch
20 min AMRAP 8 toes 2 bar, 12 wall ball (20/14), 20 Air squats, 400m run