HOLIDAY SCHEDULE CHANGES
Friday 11/25 - No 5:30am, No 6:40am, No 5:40pm - All other classes running
Saturday 11/26 - No Kids CrossFit - All adult classes running
THE MOBILITY
THE WARM-UP
THE MET-CON
A longer work-out to sweat out all those holiday indulgences!
As Many Rounds/Repetitions As Possible in 28:00
*At GO and every 4:00, you will Row the given distance. But the row must be done in 1:15 or less.
The name of the game with this is pacing the AMRAP portion so you are able to maintain on the rower.
As Many Rounds/Repetitions As Possible in 24:00
This work-out starts on the rower. Pick a distance that you can get the first row done under the 3:00 time cap. After the row you will go through the following movements as many times you can:
- Devils Press
- Plate Ground to Overhead
- Dumbbell Hang Power Snatch (DB HPS)
- Dumbbell STOH
- Forward Plate Hops
-
Pick back up AMRAP where you left off after each Row
You should aim to get 1 round between each Row
