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
Take 15 minutes to work on the following complex:
1 Snatch Pull + 1 Low Hang Power Snatch (Below Knee) + 1 High Hang Squat Snatch (Pockets) + 2 Overhead Squats
Conditioning
AMRAP in 4 Minutes:
• 5 Power Snatch (#135/95 Rx; #155/105 Rx+)
• 35 Double Unders
Rest 2 Minutes
AMRAP in 4 Minutes:
• 5 Devil’s Press (#35/25 Rx; #50/35 Rx+)
• 35 Double Unders
Bootcamp
A)
8 rounds Tabata (20 On / 10 Off)
Air Squat to Calf Raise
Plank Shoulder Taps
Fast High Knees
Sit Ups
* 1 round is complete each movement in order
B)
Amrap for 16 minutes
10 Plank Walk Ups
15 Straight Leg Crunches
20 Heal Reaches
200m Run
C)
500/400m Ski for time
* 3 minute Cap
