4/7/16 – Friday 430pm Reminder!

tracy and britt

RANT

Reminder that we now have a 4:30pm CrossFit All Levels Class on Fridays! See you there

CrossFit All Levels

For Time

1000m Row

50 Alt. DB Snatch

4o0m Run

40 KB Swings

30 Cals Assault Bike

30 Box Jumps

400m Run

*athletes who possess mature competency in all movements, choose loading/box height to create a strength endurance dose response

*newer athletes, choose a load that allows for flawless technique and focus on mechanics

Strength Class

A. Press – heavy double

B. Ring Rows @31X3 – 4 reps EMOM x 6

C. Box Squats – 3×10 increasing

D. DB RDLs

Endurance

skill

Foot Pull

metcon

2 – 4 x400m Run, rest 2:00