Come in tonight between 4:30 and 7:30 Open Gym. You can work on anything you like including a workout from the last week:
- Complete 7 rounds for time of 10 handstand push ups, 2 rope climbs
- Back Squat 10-8-6-4-2 reps then 500m row for time
- Complete 5 rounds for time of 5 power snatches (135/95#), 10 burpees, 15 sit ups
- Bench Press 10-8-6-4-2 then 5×10 ring dips
- Complete for time 30-25-20-15-10-5 wallballs and 10-20-30-40-50-60 double unders
- With a partner complete 800m run, 30 power snatches (135/95#). 400m run, power clean and jerks (135/95#), 800m run
Schedule Notes: Come on in for Coach Kehl’s CrossFit Endurance class tomorrow morning at 6:00 am!
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6:00AM CFE
20min AMRAP
50 Double Unders
40 Mountain Climbers (20R/20L)
30 Air Squats
20 Sit-Ups
10 KB Thrusters (70/53)
At Minutes…
0:00 – 20 Burpees
5:00 – 30 Slam Balls
10:00 – 400m Run
15:00 – 500m Row
*Depending on class size, Row/Run may alternate*
Mitch 2+65 (2xsu, 44, 50sb)
Phillip 2+73 (1/2du, 1/2su)
Nikki 2+120 (2xsu, 44, 500m bike for run)
Danielle 2+54 (35, 20sb)
Chris 1+105 (2xsu, 50sb)
Durant 2+128 (2xsu)
D.E. 2+95 (3rd set 2xsu)
Do we know what the 12 days of christmas movements are going to be yet?