CrossFit Classes:
Weightlifting
1 Push Jerk + 1 Split Jerk (EMOM7 – Build)
Build to a max for the complex.
Metcon (AMRAP – Reps)
2 Minutes On, 2 Minutes Off x 4
20/15 Cal Assault Bike
4-3-2-1
Clean and Jerks
Max Toes To Bar in remaining time.
20/15 Cal Assault Bike
4-3-2-1
Clean and Jerks
Max Toes To Bar in remaining time.
155/105#
185/125#
205/135#
225/155#
185/125#
205/135#
225/155#
CrossFit LITE Classes:
EMOM25
1st – :15 Assault Bike SPRINT
2nd – 20 Russian KB Swings
3rd – 15 Hanging Knee Raises
4th – 20 Lunging Wall Balls
5th – Rest
1st – :15 Assault Bike SPRINT
2nd – 20 Russian KB Swings
3rd – 15 Hanging Knee Raises
4th – 20 Lunging Wall Balls
5th – Rest
