Bring a Friend to CrossFit! You can attend any of the 9am, 10am, and 11am classes we offer. Food from the Big Green Egg will be served along with other snacks! See you then!

A) METCON
In teams of 2:
AMRAP 10:
200 Meter Run
10 Hang Power Cleans (135, 95) (medball cleans for beginners)
10 Wall Balls (20, 14)

Rest 2:00

AMRAP 10:
200 Meter Run
10 Barbell Rows (135, 95)
10 Wall Balls (20, 14)

Rest 2:00

“AMRAP 10 “”Recovery”””
200 Meter Run at an easy pace
*One athlete completes a full round at a time for all workouts.

L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (75, 55) (10, 8)

B) EXTRA CREDIT
Banded Pulldowns x 100 Reps in as few of sets as possible.