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01/09/2019

9
Jan

01/09/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

60s Air Bike

12 Ring Rows

6 Inch Worms

30s Pole Squat

60s Air Bike

10s Chest to Rings Hold

12 Squats

6 Inch Worms

60s Air Bike

Weightlifting

H: Tempo Back Squats (4 x 7 @ 44X1)

F: Tempo Back Squats (4 x 6 @ 44X1 58-68%)

Rx/P: Tempo Back Squats (4 x 5 @ 44X1 63-73%)

Gymnastics

H: Ring Rows (4 x 2 @ 50X5)

F: Pull-ups (4 x 2 @ 50X3)

Rx: Pull-ups (4 x 2 @ 50X5)

P: Chest-To-Bar Pull-ups (4 x 2 @ 50X5)

Metcon

Metcon (No Measure)

15 min EMOM

H – 6 Cal Air Bike

6 Burpees

12 Kettlebell Swings 44/26

F – 8 Cal Air Bike

8 Burpees

16 Kettlebell Swings 44/26

Rx – 9 Cal Air Bike

9 Burpees

18 Kettlebell Swings 62/44

P – 12 Cal Air Bike

9 Burpees

18 Kettlebell Swings 70/53