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

** CrossFit Team Series Information HERE

Class:

1) 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.

2) 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.

3) 3 rounds AQAP:

10 Power Cleans 65/45

20 Kettlebell Swings 35/26

400m Run

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible.

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

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