19 Apr Fitness/Performance – GOOD FRIDAY Workout
Announcements
Good Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS
All other classes are cancelled. Monday will be operating on the normal schedule
CrossFit Metric – Fitness
Metcon (AMRAP – Rounds and Reps)
Workout A – Bermuda Triangle
10-minute AMRAP
Performance:
Teams of three-same gender teams
Three bars:
65/95 Overhead Squats x 7 reps
75/115 Hang Power Cleans x 5 reps
85/135 Shoulder-to-Overhead x 3 reps
15-reps per rotation
Fitness:
Teams of three-same gender teams
Three Movements:
Y/G Russian KBS x 12 reps
Burpees x 8
25/35 DB Thrusters x 5 reps
25-reps per rotation
Metcon (Time)
Workout B – Partner Workout
Three Rounds for Time (25-minute CAP):
DB Devil Press x 50 @ 25/35 or 15/25
Toes-to-Bar or Knees-to-Elbows x 50
Calorie Row or Bike or Ski x 50
150 reps per round
450 reps to complete three rounds
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