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