CrossFit – Wed, Oct 25
CrossFit – Wed, Oct 25
Bring a Friend Week November 6th-10th
Refer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too!
Refer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too!
Clean Complex (Weight)
5×1 of the following complex:
1 Hang Clean + 1 Clean + 1 Jerk
Rest 2:00 between sets.
Begin @ 75% of 1RM C&J and increase load as you go.
Metcon (AMRAP – Reps)
3 Rounds:
5 AMRAP:
5 C&J 135/95
10 Cal Row
15 T2B
Rest 2:00 between rounds.
Record total reps.
1 round = 30 reps
Accessory Work
Optional accessory work:
1. 3×20 Back extensions
2. 3×10/10 (left & right) Banded bird dogs
Rest as needed.
