11/20/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

30s Russian Baby Maker

12 Jumping Ring Dips

12 Squats

12 Ring Rows

12 Squats

6 Transitions

12 Squats

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

H: Parallette Dips (4 x 10)

F: Assisted Ring Dips (4 x 10)

Rx: Ring Dips (4 x 10)

P: Muscle Up + Ring Dips (4 x 3 (1 + 3))

Metcon

Metcon (No Measure)

12 min EMOM

H – 6 Transitions

12 Dumbell Thrusters 20/12.5

F – 6 Assisted Muscle Ups

12 Dumbell Thusters 25/15

Rx – 6 Muscle Ups

12 Dumbell Thrusters 35/20

P – 7 Muscle Ups

12 Dumbell Thrusters 45/30