GROUP WARM-UP
2 rounds of:
:30 Air bike
5 hang power clean (empty bar)
5 Front squat
5 Shoulder to overhead

METCON TEST
3 rounds for time of:
5 Hang power clean RX 165/110 ; Intermediate 120/85; Master55+ 110/70
5 Front squat
5 Shoulder to overhead
15/13calories air bike
Then directly into,
1000 Meter row
20 minute time cap; heats of 7 every 10 minutes

ALTERNATE METCON
3 rounds for time of:
5 Hang power clean
5 Front squat
5 Push press
13calories air bike
Then,
800 Meter row

HAPPY BIRTHDAY MACIE BURDICK! (Sunday)

A Special CrossFit Class 

Check out some highlights from last week’s Special CrossFit Class. If you

know an adult with special needs who would like to attend this free session, we meet each Sunday at 11:30 AM.