The Mobility
The Warm-up
Gravel Run
PVC Muscle Clean
Front Squat
Squat Jumps
With Coach led:
The Strength
New CrossFitters - there is a lot of new vocabulary here. Do not be overwhelmed. We will guide you through and simplify as needed.
On a 2:00 Loop
These are based on percentages of your 1 RM clean, but you shoudl be working up to a pretty heavy set of 2 in the last round, increasing your effort each round.
The Met-con
As Many Repetitions As Possible in 12:00 on a 2:00 Loop
Run
Then as many Cleans in time as remaining
*This is heavier than we are used to. Make sure you are moving with good technique, and being aware of where things and people are around you. Make sure you control the bar on the way to the ground and do not have your bar leave the mat.
