Class Schedule
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Tuesday 2/14/17

Before CrossFit and After!!! Keep up the good work Gordy!

A. Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 8 reps @3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Chest supported rows x 6 reps (5sec pause at top)
*Goal is to use the same weights that you used on February 8th, 2017.
*note that BSq have an additional 2 reps

Choose an option below:
B1. Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (135/95 lbs)
10 Alternating Front-Racked Reverse Lunges (135/95 lbs)


B2. Three rounds for time of:
Run 400 Meters
20 Goblet Squats (53/35)
20 Walking Lunges