RX
1. Warm-Up
Row 500m
3 Rounds
5 Push Ups
10 PVC Dislocates
20 Air Squats
2. “CrossFit Total”
Find 1RM Back Squat
Find 1RM Press
Find 1RM Deadlift
You will have 15:00 to find each max lift, Show up to class early to prep your body for any other mobility you ‘d like to do beforehand.
We want to spend as much time lifting as possible.
All max attempts must be observed by a Coach.
SCALED
1. Warm-Up
Row 500m
3 Rounds
5 Push Ups
10 PVC Dislocates
20 Air Squats
2. “CrossFit Total”
Find 1RM Back Squat
Find 1RM Press
Find 1RM Deadlift
You will have 15:00 to find each max lift, Show up to class early to prep your body for any other mobility you ‘d like to do beforehand.
We want to spend as much time lifting as possible.
All max attempts must be observed by a Coach.
COMPETITION
1. Warm-Up
Slow 8 Minute AMRAP
40 Double-unders
20 Air Squats
2-3 Muscle-ups
40 Double-unders
20 Air Squats
4-6 Muscle-ups
40 Double-unders
20 Air Squats
6-9 Muscle-ups
And so on…
2. Side Work
6 Rounds
12 HSPU
12 KB Swings, 70/53#