HOLIDAY SCHEDULE
Thursday, 11/28: 8am Bootcamp, 9am CrossFit.
Friday, 11/29: 9am, 10am, 4:30pm, & 5:30pm. No other classes.
Saturday-Sunday: Normal class schedule.
CrossFit
Strength
Take 15 minutes to work on the following Clean Complex:
1 Power Clean + 1 Hang Power Clean (Below Knee) + 1 Hang Squat Clean (Above Knee)
Build weight across all sets.
Conditioning
For Time:
50/45 Airdyne Calories
25 Hang Power Cleans (#115/80)
50 Box Jumps (24”/20”)
Bootcamp
A)
Amrap for 20 minutes
150 Single Unders
25/20 Cal Row
30 Battle Rope Upper Cuts
25/20 Cal Bike
30 Battle Rope Jumping Jacks
25/20 Cal Ski
B)
Tabata - 8 rounds of
High Knees
Sit Ups
KBS
*Go down in order for each round
