CrossFit – Mon, Sep 7
LABOR DAY BASH
General warm-up
10 Groiner stretch
20 Deadbugs
then… 2 Rounds:
P1:
10 Empty BB Kang squats
10 Empty BB muscle clean to press
P2:
6 burpees
cardio in remaining time
8 RFT with a Partner: (Time)
5 Synchronized Thrusters **
10 Synchronized hang power cleans **
15 Synchronized burpees
2 min max Cal (split as needed)
** One partner on DB/KB weight, One partner on BB weight. Alt mechanism each round.
RX DB/KB: 50/35s, BB: 95/65
INT DB/KB: 35/25s. BB: 85/55
SC DB/KB: 25/20s. BB: 65/45
Cal Machine: choose between Row, Ski, Bike. Must use same equipment throughout the workout today.
35min CAP
Welcome CrossFit, HYROX, and Focus Friends to our Labor day Community Workout! We are so happy you are wrapping up your long weekend with us.
All classes running at 8AM this morning. Gym Hours are 7AM-noon.