CrossFit Class 1/22

For Times:

15 squat cleans 45-50%

Rest 1 minute

12 Squat Cleans 55-60%

Rest 1 minute

9 Squat Clean 65-70%

Rest 1 minute

6 squat cleans 75-80%

Rest 5 minutes then

For Time

30/25 Cal Assault Bike

30 Burpee Box Jump Overs 24/20

30/25 Cal Assault Bike

Strength & Conditioning Class

3 sets of

 8 – 12 DB Bench Press

8 – 12 Dips

8 – 12 Overhead Tricep Ext

3 sets of

 8-12 Strict Pull Up (weighted or Banded or Lat Pull Down)

8-12 KB Pull Over

8-12 DB Curl

AOTM for 15 Minutes

Wall Balls Max Reps

Sit Ups Max Reps

DB Cleans Max Reps 

Bike Max Cals

Rest 1 Minute