* Long Sleeve T-Shirt Hoodie Order HERE

** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM

Class:

1) 20 minute Up Ladder:

1 Rope Climb 15ft

2 Hang Power Clean + Push Jerk 115/75

200m Run

Your run stays consistent at 200m, your Rope Climbs go 1,2,3 etc. and C+J go 2,4,6 etc.

Extra Work:

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

Rest 90 seconds between sets. Heavy as possible. Keep it strict.

3) GHD Sit-ups: 3 sets of 20 reps

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments

Good luck to all of our athletes competing in the Team Competition at CrossFit Milford this weekend.