ANNOUNCEMENT
Labor Day Monday we will hold 8am Bootcamp and 9am CrossFit class only.
All other classes are cancelled. Enjoy time with friends and family!
CrossFit
Strength
Split Jerk [Video]
Complete Split Jerk sets at the following percentages of 1rep:
5 reps @65%, 4 reps @70%, 3 reps @75%, 2 reps @85%, 2 reps @85%, 1 rep @90%, 1 rep @90%.
Conditioning
AMRAP in 16 Minutes:
• 400m/350m Row
• 400m Run
• 200m Ski
• 20 Power Cleans (#115/80)
• Rest 1 Minute
Bootcamp
A)
Amrap for 16 minutes
400m Run
200m Ski
400m Row
* 5 Double Push Burpee Buy In before each movements
B)
Amrap for 16 minutes
30 second On / 30 seconds Off
Broad Jump w/ Reverse Monster Walks
Jumping Jacks
Alternating Side Lunge w/ Knee Tuck
Bear Crawl
C)
50 Cal Bike for time
* 5 minute Cap
