* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class.

** There will be no CrossFit Kids classes until Tuesday, August 26

Class:

1) Touch and Go Power Clean: 3 reps Every 2 minutes for 7 sets

Warm-up as needed. Start around 70% of your 1RM Power Clean. Build as heavy as possible. Work within your capabilities of maintaining good footwork and not dropping out wide.

2) Clean + Hang Clean + Front Squat + Jerk: 1 Complex Every 2 minutes for 7 sets

Warm-up as needed. Start at around 60% of your 1RM Clean and Jerk. Build as heavy as possible. Clean are full Squat, Jerk is a split.

3) 8 minute AMRAP:

100m Run

10 Hang Power Cleans 65/45

Extra Work:

4) Good Morning: 3 sets of 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments