Friday 3.26.21

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