22
Nov
11/22/2019
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
10 Inch Worms
20 Steps Heel March
5 Rope Pulls to Standing
20 Good Mornings
10 Rope Pullups
J-Clinch Practice
5-10 Deadlifts
Weightlifting
H: Deadlift (4 x 7)
F: Deadlift (4 x 5 @ 78-88%)
Rx/P: Deadlift (4 x 3 @ 83-93%)
Gymnastics
H/F: Plank (4 x 30 or 60s)
Rx/P: Extended Hollow Plank (4 x 30 or 60s)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
H – 10 Deadlifts 135/93
6 Rope Pulls to Standing
F – 10 Deadlifts 175/113
6 Rope Pullups/3 Short Rope Climbs
Rx – 10 Deadlifts 255/163
3 Rope Climbs
P – 12 Deadlifts 315/203
3 Legless Rope Climbs