CrossFit – Fri, Apr 10
Bring a Buddy Week is 4/13-4/18. Tell your friends and family! Stay tuned for details.
Performance & Fitness
Front Squat (1 Rep Every 1:30 x 6 Sets)
Metcon (AMRAP – Reps)
Every 4:00 x 3 Sets:
15 Box Jump Overs (24/20)
12 Power Cleans (95/65)
9 Thrusters
Max Burpee Box Jump-Overs (24/20)
*Set 1 – AMRAP Until 3 min mark
*Set 2 – AMRAP Until 3:30 mark
*Set 3 – AMRAP Until 4 min mark
Coach’s Notes: Score is total reps including buy-in (36 reps). Scale weight and/or reps to have at least 30-45 seconds of time to do BBJO.
Coach’s Notes: Pause for 3 FULL seconds in the bottom. Start around 6/10 RPE and build to 8-9/10 RPE. Make sure to note your heaviest weight. We will use this during this training cycle.