Wednesday- Front Loader

Bring a friend for free this Friday for any class any time!

CrossFit 

Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Sweat-X

Teams of 2
AMRAP 20:
15 KB(s) Deadlifts 
12 Box Step-Ups
9/7 cal. AirBike

Partners complete full round, then switch.

Open Prep

1. Class WOD

2. Conditioning
AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row
Climb by 3 each round.