Call Us: (219) 308-5357

Saturday 1/31/15

30
Jan

Saturday 1/31/15

NOTE: Don’t forget to sign-up the “2015 CrossFit Open” (Click Here). There will be Rx and Scale divisions!

8 AM BARBELL CLUB

1) Tall clean

4 sets of 3 reps

Focus on speed and technique.

 

2) Barbell Complex

1 Squat clean + 2 Front squats + 3 Jerks

15-20 minutes to work up to heavy complex

 

CONDITIONING

Teams of 3

1 Working/2 Resting

20 minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Air squats

20 Burpees to 45# bumper plate

25 V-ups

Note: Partners alternate between movements .

Next Saturday Blackbeard will be at Localtopia, come out and join us!

 

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