Announcements
Due to the Semmes Parade on Saturday we have moved our class time up to 8 am!
CrossFit Jacked – CrossFit
Weightlifting
Power Clean & Push Jerk (Complete 4 singles in 17 minutes)
same weight across
Metcon
Metcon (3 Rounds for reps)
Vengeance
3 Minute AMRAP
Max Rep Barbell Complex 95/65
Rest 3 minutes
3 Minute AMRAP
Max Rep Barbell Complex 115/75
Rest 3 minutes
3 Minute AMRAP
Max Rep Barbell Complex 135/95
RX+: 135/95, 155/105, 185/125
1 barbell complex:
3 power cleans, 3 front squats, 3 push jerks