Friday

Battleground, Norwalk – Level 1

We will have open gym at 8:30am at the Norwalk followed by class at 10:00 on Saturday.

Warm-up

Weightlifting

Deadlift (4×10-12 Same weight as last week)

Power Clean (5×3 )

Metcon

Metcon (7 Rounds for reps)

every 2 min for 14 min:

5-10 Box Jump overs

5-10 Pull-ups

5-10 Thrusters

Work no longer than 1:00 each round.

Rx: 95/65 24/20

Scaled 75/55

Endurance

Metcon (Distance)

Run/Row/Bike for 30 min

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