New for Wednesday 6:00pm class

The 5:00pm class will still be offered  until

everyone is comfortable with the change.

 

Warm up

• 10 per side low box single leg jumps 
• 6 per side single arm push on hover on MB
• 10 elbow plank openers 
• 50 D/U or 100 SS
• 2 min squat on rig

 

Strength Choose or do both 

A.Box Squat – Build up to a Heavy 3
10m time cap

B. Death by Clean and jerks Emom add 1

10 min

 

MetCon

15m AMRAP

2 Clean and jerk at your heavier weight

21 Side to side Swings (55/35)

21 Push Ups (CTG-Hands off)

21 Dbl Unders

 

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