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CrossFit — June 18, 2020

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6.18.20
During Exanded Phase 1 and Phase 2 of reopening, all classes are limited to 5 members.  Specialty classes will be put on hold at this time to prioritize CrossFit classes.  Please reserve your class up to 24 hours in advance, and cancel no later than 2 hours in advance.

Warm-up
:40 Bike at Low Intensity
10 Clean Grip Deadlifts
10 Power Jumps
:40 Bike at Moderate Intensity
10 Clean High Pulls
10 Alt Box Step Ups
:40 Bike @ High Intensity
10 Power cleans
10 Box Jumps
Metcon (Distance)
Box Jumps
3 Reps Every 1:30 x 8

*increase height as able
*home modification: Broad Jumps performed with the same scheme
Metcon (Time)
For Time (15:00 Cap)
30/24 Calorie Bike
20 Power Cleans 115/85
2:00 Rest
20/16 Calorie Bike
15 Power Cleans 115/85
2:00 Rest
10/8 Calorie Bike
10 Power Cleans 115/85

*In Full Class, can have 1 person row.
*Rx+ 155/105
*Health and Fitness: 95/65
*Home Modification: 300-200-100m Run, 20-15-10 DB/KB Power Cleans each arm