Class Times: 4:15pm & 5:30 pm
NO 5:30 CLASS FRIDAY
5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE
A. Warmup
B. Every :90 for 12:00 (8 sets)
2 SDLHP + 1 Squat Clean + 1 Power Clean
build over the 8 sets
C. Teams of 2 – Sharing a bar
4 Sets
3:00 on / 1:00 off
3 Rounds
5 Pull-ups
5 Power Cleans 155/105
Max Cal Row
partner 1 will do pull-ups while partner 2 does power cleans. Switch. That will be 1 round. When each partner finishes 3 rounds of both movements, one person will work while the other rests on the row. keep switching until the 3:00 mark.