GREAT JOB EVERYONE!
We will be reviewing your scores and will announce the winners of our In-House Competition!
Make sure you have REGISTERED and ENTERED your score on the games.crossfit.com site otherwise it will not count.
STARTING THIS WEEK!
MWF – 6:30am
Flexibility in Motion – a new class to cool you down after a wod are warm and loosen you up for your day!
T/TH – 12pm
Cardio CrossTraining – need a little non-crossfit day in your week? Come try this class full of fun!
BOTH ARE FREE THIS WEEK!
UNLIMITED GOLD MEMBERSHIPS – this is always included!
Dynamic warm up
Group warm up
50 n 50 ghd.
Barbell warm up for snatch/oh squat
Emom. For 6 minutes.
1 Hang squat clean+
1 front squat.
On minute 6 after hang sc and fs squats do as many front squats as
possible in the remaining time.
Score total reps and weight used
20 minute amrap
12 wall ball
Lat stretch band
Knee on the wall
Hamstring up n over