Friday

Battleground, Norwalk – Level 1

WE will have open gym from 8-10 on Saturday morning at Norwalk and class at 10am.

Warm-up

Weightlifting

Clean (Work up to a heavy clean. )

Metcon

Metcon (AMRAP – Reps)

Crazy 8s.

4 min to get 4 rounds of

8 Cleans/8 Thrusters 32 Double Unders

If you complete 4 rounds in 4 min then you have another 4 min to get 4 rounds.

Adv: 135/95

Rx: 95/65

If you complete both- put your time in the comment section.

Endurance

Metcon (AMRAP – Reps)

20 min

First Min: Row for calories

2nd min: Perform 15-30 Air Squats(pick a number you can do consistently each round for 10 rounds)

Alternate back and forth for 20 min.

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