Baseline

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For Time:
400 m Run,
40 Squats,
30 Sit-ups,
20 Push-ups,
10 Burpees

Post:
Get your 3 rep max Front Squat in 15 minutes.


Split Jerk

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Split Jerk 1-1-1-1-1-1-1

Post:
As many rounds as possible in 6 minutes of:
6 Box Jumps 24/20″,
6 Push-ups


“Michael”

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The Clean & Jerk Class.

“Michael”

Three rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups


Med Ball Cleans

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As many rounds as possible in 20 minutes of:
10 Pull-ups,
10 Overhead Walking Lunges 25/10 lbs,
10 Medicine Ball Cleans 20/14lbs


New to CrossFit?

Try our CrossFit Basics Class. In this class we concentrate on form and technique without the intensity. This on-ramp course is designed to help students develop competency in the foundational movements of CrossFit and learn the basics of a healthy lifestyle. The student also participates in workouts that gradually develop strength and endurance to prepare for entrance into the Beginner and All Levels Classes.

Learn more about the CrossFit Basics Class.


Snatch

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Last night’s Beginners Class, post 09/11 workout.

Snatch 1-1-1-1-1-1-1


9/11

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Never forget.

For time:
2001 meter run

Then, 4 rounds of:
9 Thrusters, 95/65 lbs
11 Pull-ups

Then,
2001 meter run

If you have body armor or a twenty pound vest, wear it.