Announcements
NO CLASSES FRIDAY NIGHT! Due to the snow, all Friday evening classes are canceled. Saturday open gym 7-9AM, later classes TBD.
CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Metcon (Time)
4RFT:
12 burpee pull ups
24 DB walking lunge steps
36 AbMat sit ups
RX+ = burpee CTB pull ups, 50/35 DBs
B: Metcon (No Measure)
3-4 rounds NFT:
Deadbug x 16-20 total
Half-kneeling Pallof press x 8-10/side
Single arm KB front rack carry x 100 ft./side
