CrossFit Class 1/8

Every 2 minutes for 8 minutes

30s of max cleans with 40%

30s of max cleans with 50%

30s of max cleans with 55%

30s of max cleans with 60%

For Time

25/15 cal bike or Row

25 Chest to Bar Pull Ups

25/15 cal bike or Row

25 Chest to Bar Pull Ups

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

DB Thrusters Max Reps

Sit Ups Max RepsDB Deadlifts Max Rep

sBike Max Cals

Rest 1 Minute