CrossFit Class in Tucson AZ

Fitness	Performance
Every 3 Minutes for 15 Minutes	Take 10-12 Minutes to work to a heavy single on:
3 Back Squats (work to a 3 rep max over the 5 sets)	Snatch Balance
6 Turkish Get Ups	Then every 2 minutes for 14 Minutes:
	Snatch High Pull + Snatch
Then at 20 Minutes For Time:	* Start at 70% and work up over the 7 sets as form allows
24 – 18 – 12- 6
KB Swings 20/16kg	Back Squat 60%/10, 70%/8, 75%/6, 80%/4
Goblet Squats 20/16kg
	Every 3 Minutes for 15 Minutes Perform the Following
Then at 30 Minutes For Time:	8 Pistols
24 – 18 – 12 – 6	10 Meter Handstand Walk
Calories on the Rower	15/10 Chest to Bar Pull Up
Burpees	30/20 Deficit Push ups

Extra Cardio:	Extra Cardio:
300 Calories on the Assault Bike (Someone catch Jesse! 🙂	300 Calories on the Assault Bike (Someone catch Jesse! 🙂

CrossFit Class 12-21-15 Tucson AZ