SATURDAY

TODAY THE 8 AM CLASS IS A CrossFit WOD AND THE 9 AM CLASS IS A SWEAT CLASS!

METCON

Row 800m

25 Burpees

20 Pull-ups

15 Power Snatches (M:105#/W:75#)

100 Double Unders

15 Power Clean & Jerks (M:105#/W:75#)

20 Pull-ups

25 Burpees

800m Row

*32 minute time cap

SWEAT CLASS @ 9 AM

3 RDS

1 Min of max effort alt DB snatches

15 sec transition

1 min max cals on bike

15 sec transition

1 min DB situps

REST 2 MIN

REST 5 MIN (INC THE 2 MIN)

3 rds

1 min max effort db bench press

15 sec transition 

1 min max cals on the rower

15 sec transition

1 min max DB Russian twists

Rest 2 min

Snatches are 50/35

Bench is 40/25