CrossFit – Fri, Jan 9
Give $75/ Get $75- Have friends interested in CrossFit? Refer a friend and they will get $75 off their first month and you'll get $75 off your next as our way of saying thank you!
“Strength Endurance- Performance” (AMRAP – Reps)
For Max reps:
20 sec AMRAP – Power Snatch (75/55)
Rest 1:30
40 sec AMRAP – Power Snatch (95/65)
Rest 90 sec
60 sec AMRAP – Power Snatch (135/95)
(Advanced – 95/65, 135/95, 155/105)
“Strength Endurance- Fitness” (AMRAP – Reps)
For Max reps:
20 sec AMRAP – Kettlebell Swings (70/53)
Rest 1:30
40 sec AMRAP – Kettlebell Swings
Rest 90 sec
60 sec AMRAP – Kettlebell Swings
Performance & Fitness
Metcon (Time)
For Time:
100 Bar Facing Burpees
*13:00 Cap
Coach’s Notes: Yes, it’s 100 burpees for time. Yes, it’s going to be hard. Show up, lean into the discomfort and leave a better person.
Coach’s Notes: Record total reps. Each set should open up with some TNG reps. After that singles are ok.