Main – CrossFit
class times are 6 & 8am only.
Metcon (Weight)
E2M for 12 minutes
bar complex
1 squat clean
2 front squats
1 push jerk
all movements are in one sequence without sitting the bar down. score is heaviest complex.
Metcon (AMRAP – Rounds and Reps)
20 minute amrap
10 squat cleans 95/65
10 deficit pushups M2X45 W2x25
200 meter run
Hands on plates with chest touching the ground to RX.