CrossFit – Fri, Dec 13

CrossFit Timoro – CrossFit

CLASS SCHEDULE

Ugly Sweater Christmas WOD today at 6PM !

Class Schedule For Today:

5:30AM / LEGENDS / NOON

NO SATURDAY CLASSES (December 14th)

LEGENDS & QUICK FIX CLASS UPDATE

There will be no LEGENDS or QUICK FIX the week of December 16th – 20th

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

5 Hang Power Cleans (155/105#)

5 Strict Handstand Push-Ups
INTENDED STIMULUS

8-16 rounds.

:30-1:00 per round.

Moderate hang power clean loading for unbroken sets.

Handstand push-ups in :30 or less.

Advanced athletes could consider adding a deficit to the strict handstand push-ups.

Post Workout (Weight)

4 Rounds:

Dumbbell Overhead Walking Lunges (50ft)

-REST 1:00 Between Rounds

Masters 55+ (AMRAP – Rounds and Reps)

AMRAP 8:

5 Hang Power Cleans (95/65#)

5 Dumbbell Shoulder Presses (35/20#)