3/22/16 – We Want to Know!

RANT

We want to know what you want!  Please take a second to fill out this poll to let us know what you would like to see in our retail store.  Appreciate it!

CrossFit Performance

A. Push Jerk Review

B. Push Jerk – 4×5.5.5, rest :20/2:00

METCON

EMOM 16

Even: 10 Push Jerk (light)

Odd: 50 DUs

*find a rep scheme for the DUs that you can repeat consistently in about :40

CrossFit Fundamentals

A. Kipping Review

B. Kipping Knees to Elbows Review

C. Kipping Pullup Review

METCON

For Reps

1:00 ME Slam Balls

1:00 ME Situps

1:00 ME Burpees

1:00 Rest

x4

Strength Class

A. Press – find heavy triple

B. Eccentric Pullups – collect 15 reps

C. Front Squats @4444 – 4×4

D. Windmills – 1:00 ON/1:00 OFF, x5

Endurance Class

SKILL

Forward Lean

METCON

Run – 6-10 x :30, 1:00 rest