Ranch Dressing
8:30 a.m CrossFit
Teams of 2
3 Rounds
400m Run
2 rope Climbs
40 AbMAt sit-ups
3 Rounds
30 Wallballs 20/14
10 squat snatch 115/75
3 Rounds
40 Push-ups
20 strict pull-ups
30 double unders each
6:30 a.m. Comp Class
Teams of 2
4 Rounds
400m Run
4 rope Climbs
40 GHD
4 Rounds
30 Wallballs 30/20
10 squat snatch 135/95
4 Rounds
30 DB Bench 50/35
20 strict pull-ups
30 double unders each
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up