* Monday, September 1st, there will be only ONE class at 9 AM

** CrossFit Team Series Information HERE

Pre Class:

1) Football Bar Bench Wide Grip: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

Class:

2) Push Press: 3 Reps Every 90 seconds for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Push Jerk: 3 Reps Every 90 seconds for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should flow right from the Push Press, no extended rest between the two movements.

4) 3 rounds AQAP:

10 Power Cleans 135/95

20 Kettlebell Swings 70/53

400m Run

Post Class:

5) Ring Rows: 4 sets of 10

Rest 90 seconds between sets. Feet on 20″ box. Add load if able.

6) Dumbbell Floor Press: 3 sets of 12

Rest 90 seconds between sets. Heavy as possible.

7) Skull Crushers: 4 sets of 8

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