Workout of the Day

Main – CrossFit

Class times will be 5:15, 6:15, and 12:00. There will be no evening classes.

Take some time today to update your goals on the goal board. If you don’t have goals on the board, add them. Make sure your goals are SMART!
Specific, Measurable, Achievable, Relevant, Timed.
http://www.active.com/fitness/articles/how-to-set-s-m-a-r-t-goals

Warm-up

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon

Metcon (3 Rounds for reps)

AMRAP 4 Minutes

1 Clean

2 Front Squats

1 Jerk

RX =135/95; RX+ 185/135

(do not exceed 70% of your FS 1RM)

Rest 2 minutes, repeat (x2). You will complete the 4 minute AMRAP 3 times.

Optional Accessory Work

Metcon (No Measure)

Muscle Up skill work!

01/01/2015

1/2/15

Main – CrossFit Class times will be 5:15, 6:15, and 12:00. There will be no evening classes. Take some time today to update your goals on […]
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