Announcements
4th of July shedule: only 3 classes, 8 AM, 9 AM & 10 AM
Please reserve time slot in advance. Thank you
CrossFit 201 – CrossFit
Warm-up
2 ROUNDS
:30 Bike or Row
8 Step Ups
10 PVC Pass Through
10 Jumping Overhead Squat
5 Broad Jumps
STRENGTH
SNATCH COMPLEX
EVERY 1:30 FOR 8 SETS
2 Squat Snatch*
*Sets 1-4
@Moderate-Heavy, Building
Sets 5-8 @Heavy, Across
Squat Snatch (8 x 2)
Metcon
Metcon (2 Rounds for reps)
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
7 Hang Power Snatch
RX+(95/65)| RX (65/45)
5 Box Jump (24/20)
-Rest 2:00-
AMRAP x 4 MINUTES
7 Hang Power Snatch
RX+(95/65)| RX(65/45)
5 Box Jumps (24/20)