Emmy Simpkins

Test:

800m Run

Metcon:

**Announcements**

• CFSE Night out is THIS Saturday, April 9th. Location is TBD, but we will announce it early this week. We hope you all can make it! We look forward to celebrating the 5 weeks of the Open and all of your hard work. 
• Next Level Class is now Wednesday/Friday’s at 7AM and Saturday’s at 11AM. This class is designed for those wanting to compete in the Sport of CrossFit. In addition to the Next Level class, some additional “competitive” programming will be added to the daily programming. This is optional, but definitely recommended for those wanting to compete. Remember, class has priority over equipment and space. These additional pieces should take no longer than 25 minutes. Hope you enjoy. 

Strength

• 15 Minutes to build to a Heavy Hang Clean

Conditioning

• AMRAP10:
  • 7 Deadlifts (RX- 115/75#) (CRX- 155/105#)
  • 5 Hang Cleans (Full)
  • 3 Pistols (ea. leg)

Next Level

• EMOM10
  • Odd- 20/15 Calorie Row
  • Even- 15 Burpees 

CFSE Night out is NEXT Saturday April 9th. Location is TBD, but will be released early this week! See you there to celebrate the end of the Open!

Endurance 8am

Warm Up

Conditioning:

• 50-40-30-20-10 
  • Calorie Assault Bike
  • Calorie Row
• 400m Run after every round

Barbell Club 9am

• Snatch
  • Heavy Single by feel 
    • Then 90% x1, 95% x1, 90% x1
• Back Squat
  • 3RM
    • Then 95% x5, 90% x5

Weightlifting:

21-15-9

Deadlifts (AHAP – Unbroken) – rest 2 minutes between sets

Metcon:

AMRAP8

10 Box Jumps (24″/20″)

10 Shoulder to Overhead (135#/95#)

directly into:

“Annie”

50-40-30-20-10

Double Unders

Situps