13
Feb
14FEB20
Announcements
Valentines Day Schedule:
All AM Classes, Evening 4 & 5PM Only
Presidents Day Schedule (2/17):
Morning 9AM & Noon Only, All Evening Classes
CrossFit Reality – CrossFit
Warm-up
Front Squat Warm Up (No Measure)
2 Rounds:
200m Run or Row or Ski
50′ Lunge, Squat, Lunge
10 Kb DeadLifts with and Shrug at the Top
50′ Burpee Broad Jumps
30sec Bar Hang
30 Sec Banded Tricep Stretch (Lean into)
50’ Duck Walk
-Kb Deadlifts are with a squat width stance
-Squeeze legs and butt at top then shrug
Weightlifting
Squat Clean (E2:30 x 5 – 3 reps @ 88% of 2RM )
Can do quick singles
Metcon
Metcon (Time)
4 rounds for time of:
400-m run
200-m farmers carry