Announcements
We will be closed on Thanksgiving Day.
Black Friday 10am and 11am classes.
Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
5x Down & Up (Clean Grip)
5x Elbows High & Outside
5x Hang Muscle Cleans
5x Hang Squat Cleans
5x Strict Press
5x Push Press
5x Push Jerk
5x Split Jerk
*Focus on a tight bar path & utilizing your legs (NOT ARMs) during the clean.
Weightlifting
Clean and Jerk (EMOM 10:00 x 1 @ 70-75%)
Metcon
Metcon (Time)
50x Calorie Row
30x Wall Balls (20/14)
10x Clean & Jerk (225/155)
30x Wall Balls (20/14)
50x Calorie Row
Scaling Options:
Cal Row = Reps
Wall Balls = Load or Reps
C&J = 65-70% of 1RM