6AM, 9AM, and 12PM: CrossFit Class
Warm-up:
Coaches Choice
Workout:
“21.3 & 21.4”
Part 1:
[15min Time Cap]
15 Front Squats
30 Toes to Bar
15 Thrusters
-Rest 1min-
15 Front Squats
30 Pull-ups
15 Thrusters
-Rest 1min-
15 Front Squats
15 Burpee Pull-ups
15 Thrusters
Rx’d:
75#/55#
Rx’d+:
95#/65#
Chest to Bar Pull-ups (30)
Bar Muscle-ups (30)
**Upon completion of part 1 (or at the 15min mark)**
Part 2:
[7min Time Cap]
Heavy Complex of:
Deadlift+
Clean+
Hang Clean+
Jerk
*Cleans can be squat or Power
*Jerk can be split or push. Or push press or shoulder press
4:30PM-7PM: Friday Night Lights
Heat Times:
4:30pm: Doors
5:00pm: 2 Heats
6:00pm: 2 Heats
Max of 12 athletes per heat, 24-people max per hour duration
Reserve your spot via Wodify