30
Nov
11/30/2018
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
60s Air Bike
60s RBM
60s Air Bike
3 Rope Pulls to Standing
12 Squats
60s Air Bike
J-Clinch Practice
Weightlifting
H: Back Squat (4 x 8)
F: Back Squat (4 x 6 @ 75-85%)
Rx/P: Back Squat (4 x 4 @ 80-90%)
Gymnastics
H: Rope Pulls to Standing (4 x 3-4)
F: Rope Pullups (4 x 6-8)
Rx: Rope Climb (4 x 3-4)
P: Legless Rope Climbs (1-2)
Metcon
Metcon (Time)
7 Rounds
E2MOM
H – 5 Thrusters 45/35
7 Box Jumps
9 Cal Air Bike
F – 5 Thrusters 75/53
7 Box Jumps
9 Cal Air Bike
Rx – 5 Thrusters 95/63
7 Box Jumps 24/20
9 Cal Air Bike
P – 6 Thrusters 115/73
9 Box Jumps 24/20
12 Cal Air Bike