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Components

Front Squat + Split Jerk

Front Squat

Deadlift

Metcon

Monday - 06/14/21

Warm-up with CrossFit Class or follow CrossFit Class warm-up if training during Open Gym time.

A: Front Squat + Split Jerk (4 x 3* 60-65%)

*this is 1+1 x 3 reps of the complex

B: Front Squat (5@55%, 5@60%, 5@65%)

Front Squat

C: Deadlift (5x3@60-65%)

Deadlift

Metcon (AMRAP - Rounds and Reps)

AMRAP 10
50/45 calorie row
40 toes to bar
30 dumbbell single arm shoulder to overhead each arm (50/35)

Metcon (Calories)

5 x
top of every 2 mintues
12 seconds ALL OUT Air Bike
12 GHD Sit-ups during rest

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, June 14, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

4 x 3 @ 115 lbs