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06/21/2019

20
Jun

06/21/2019

Classic Fitness – CrossFit Group Classes

Warm-up

Rowing Fish Game (No Measure)

Warm-up (No Measure)

4 Rope Pulls to Standing

6 Dive Bombers

12 Good Mornings

12 Squats

8 Rope Pullups

12 Squats

Weightlifting

H: Back Squat (5-5-5-5)

F: Back Squat (3 RM)

Rx/P: Back Squat (1 RM)

Gymnastics

H: Rope Pulls to Standing (4 x 8)

F: Rope Pullups (4 x ME)

Rx: Rope Climb (4 x 4-6)

P: Legless Rope Climbs (4 x ME)

Metcon

Metcon (Time)

4 Rounds

H – 24 Russian Kettlebell Swings 44/26

12 Shoulder to Overhead 35/25

250m Row

F – 15 Hang Power Cleans 75/53

15 Shoulder to Overhead

300m Row

Rx – 18 Hang Power Cleans 75/53

18 Shoulder to Overhead

300m Row

P – 18 Hang Power Cleans 95/63

18 Shoulder to Overhead

350m Row