Friday 9/11/2015

Battleground, Norwalk – Level 1

Saturday’s Competitor Training will be 8am at the Sportsplex followed by class at 10:00am.

Weightlifting

Split Jerk (WOrk up to a heavy jerk)

Metcon

Metcon (Time)

12-9-6 Kb Thrusters and 3-2-1 Rope climbs

Beginner: 12kg/8 KG and rope raises or towel pullups

Intermediate: 16kg/12kg

Adv: 24kg/20 kg Legless rope climbs

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