Menu

CrossFit — June 22, 2020

0 Comments

6.22.20
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
Hip, Knee and Ankle Rotations
200m Run
5 Pause Air Squats
5 Snatch Grip Deadlifts
3 Snatch High Pulls (Hang and shins)
10 Air Squats
3 Power Snatches (Hang and shins)
Metcon (AMRAP – Reps)
Power Snatch
3 x :30 work, :30 Rest @ 60%
1:00 Rest
3 x :45 work, :45 Rest @ 70%
1:00 Rest
3 x 1:00 work, 1:00 rest @ 80%

*record total reps as score, include your weights in the notes
*Home modification: Alternating reps following the same interval scheme
Metcon (2 Rounds for reps)
2 x 5:00 AMRAP, 2:00 Rest
Small Block Run
Max Air Squats

*Rx+: wear a vest
*Non Runners: 1.4km bike