Labor day Hours: 8 and 9am only!
12 min E2MOM
3 Tempo Back Squat
Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top
16 min AMRAP
40 Alt. DB Snatch 50/35
40 Pull Up
30 DB Burpee
30 C2B Pull Ups
20 Devil Presses 50/35
20 Bar Muscle Ups (30 Dips)
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
Strength: Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3 7 RFT 5 Pull Ups 7 Thrusters 95/65 9 Burpees
3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb
Strength: Deadlifts: 6X3 between 70 and 80% 8 Rounds for time of: 5 Burpees 10 Ring Rows, strict 15 Second, Ring L-sit / scale V-up 20 Box Jumps 24/20
In teams of 2, complete for time: 50 Clean & jerk (135/95) 30 Muscle-ups 300 Double unders 30 Strict handstand push-ups 50 Snatch *Only one person may work at a time. Break up and the reps and movements as needed.
Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*