SATURDAY

THE 5 PM CLASS KILLING “FIGHT GONE SOMEWHAT BAD”

CrossFit WOD:

“Barbara”

5 rds:

20 pull ups

30 push ups

40 sit ups

50 squats

3 min rest after each round.

*** 35 min time cap including rest time.

LEVEL 1:

3 rds:

10 pull ups/ring rows

15 push ups

20 sit ups

25 squats

Chris programmed an awesome workout for the weightlifting class.  Be there at 10 am!!

WEIGHTLIFTING CLASS:

3 hang squat cleans + 2 front squats emotm x 10 65-75% of 1 rm front squat

2 thrusters + 2 push press + 2 push jerks emotm x 5 75% of 1 max rep thruster