08 Apr CrossFit – Sat, Apr 8
Announcements
Easter Weekend Hours
Friday- 8am,9am, 10am
Saturday- Regular Hours
Sunday- Regular Hours
Monday- 8am, 9am, 10am
CrossFit Metric – CrossFit
Warm-up
A. General
EMOM 8
odd- Easy Machine 45 seconds
even- 3 burpees + 6 box step ups + 3 beat swings + 6 Alt. Cossack squats
B. Mobility/Activation
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
2 sets
3 Halting clean deadlifts
3 Clean pulls
3 tall squat clean
3 tempo squat cleans
Ascending in load
Then 5 reps of each movement in the order.
Metcon
TEAM (AMRAP – Rounds and Reps)
Synchro Sandwich
Teams of 2, Synchro & You go I go
AMRAP 30minutes
10 Squat cleans 95/65 lbs (Synchro)
10 pull-ups (UGIG)
10 Box step ups @24/20″ (UGIG)
10 Burpees (Synchro)
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