Monday 3.4: Open for Noon, PM Classes

Monday 3.4: Open for Noon, PM Classes

UPDATE: We are OPEN for Noon and PM classes.

MONDAY
CrossFit

Strength: Overhead Squat
3-3-3-1-1-1

WOD: 21-15-9
Overhead Squat 115/75
Pull-ups

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded Pull-ups

Rx+: 135/95, CTB Pull-ups


Sweat
Core:
50 V-Ups
50 OH Good Morning (PVC)
50 Hollow Rocks
50 Russian Twist

Conditioning: 21-15-9
Calorie Row
Box Jumps
Calorie AB
Jumping Lunges
Jumping Pull-ups/Jumping CTB


The Program
1. Strength and WOD

2. For Time
21-15-9
Deadlift 225/155
HSPU
THEN
12-9-6
Deadlift 315/205
HS Walk x3 (feet)

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