Main – CrossFit

Holiday Class Schedule:
5:15, 6:15 & Noon – Dec 24th
No Classes Dec 25th or 26th

Skill Work

Take 15-20 minutes to work on Olympic lifting skills. Focus on form and footwork. Do Clean, Jerk, or Snatch or any variety of accessory work (hang work, balances, etc) or transfer lifts (OHS, Clean/Snatch deadlifts)

Metcon

Metcon (6 Rounds for weight)

E3MOM, 18 minutes (6 total rounds)

30 Sec Max Effort Mono (Row/Bike/DU)

1 C&J @85%+
Go 100% all out for monostructural movement then move IMMEDIATELY to the lift. The intent of this is to rapidly control your body to hit a heavy lift. This will be hard, but important to learn how to lift heavy during METCONs.