CrossFit Classes:
Strength:
4 Rounds (not for time)
6-8 Barbell Z-Press
6-8 DB Prone Row @31X1
6-8 Barbell Z-Press
6-8 DB Prone Row @31X1
Metcon (Time)
10 Rounds
10/7 Cal Assault Bike
5 Deadlifts (185/125#)
3 Muscle Ups
10/7 Cal Assault Bike
5 Deadlifts (185/125#)
3 Muscle Ups
Odd Rounds – Bar
Even Rounds – Ring
SX:
Odd Rounds – 5 Pullups
Even Rounds – 5 Dips
Even Rounds – Ring
SX:
Odd Rounds – 5 Pullups
Even Rounds – 5 Dips
LITE Classes:
10 Rounds
10/7 Cal Assault Bike
10 KB Swings
5 Ring Dips
10/7 Cal Assault Bike
10 KB Swings
5 Ring Dips
