CrossFit – Sat, Apr 8


Easter Weekend Hours


Friday- 8am,9am, 10am

Saturday- Regular Hours

Sunday- Regular Hours

Monday- 8am, 9am, 10am

CrossFit Metric – CrossFit

View Public Whiteboard


A. General


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

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.


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)

No Comments

Sorry, the comment form is closed at this time.