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

** CrossFit Team Series Information HERE

Class:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) 5 rounds for Max Reps:

40 seconds Row for Calories

20 seconds Rest

40 seconds Box Jumps 24/20

20 seconds Rest

Extra Work:

3) Banded Glute Bridge: 4 sets of 15

Rest 90 seconds between sets. Mini band around the knees.

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

Post Results/Thoughts To Comments

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