Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
PARTNER METCON
With one partner working at a time, complete the following AMRAP
AMRAP 30:00
Run 540m (270e)
30 Power Cleans. (15e)
40 Burpees (20e)
Notes:
Each person individually completes the run then then when back in the gym the reps can be divided however desired as long as only one person is working at a time.
Run subs: Row: 300m :: Bike 18 cal
Power Clean should be heavy enough that you don’t want to do more than 5 or so at a time but light enough that they’re all perfect.
CrossFit Group Class Programming Template
CFSBK @ Home
10 Alt Worlds Greatest Stretch
10 Alt Arms Overhead Reverse Lunges
20 Alt Bird Dogs
1:00 Jumping Jacks/Jump Rope/Row etc
METCON
20:00 AMRAP
20 (10ea) Single Arm DB Hang Squat Cleans
20 Burpees
20 KB/DB Swings
Jason going heavy on squats. 2016
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