12 Jul CrossFit – Wed, Jul 12

Announcements

Coaches Sam & Jacob Farewell Dinner:

You are all invited to –

– AMSTERDAM BARREL HOUSE –

87 Laird Dr. –

Saturday, July 15th –

7:15 pm

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 sets

30 sec Hollow Hold

10 Butterfly Glute Bridges

5 Stiff leg burpees

5 empty bar RDL

5 High Hang Muscle Cleans

Weightlifting

Deadlift (1 rep Max)

TC: 16 minutes

Score: Weight

Scaling Options

Beginner:

6 x 2 @ moderate

Metcon

Metcon (4 Rounds for time)

Every 3 mins x 4 sets

15 Hang clean 115/75 lbs

15 TTB

15 Burpees Over the Bar

Scale as necessary to rest a minimum of 30 sec.