Announcements

LIVE FREE ONLINE CLASSES TIMES:
Weekdays: 9AM•10AM•4:30PM•6:30PM
Saturday: 9 AM
Sunday: 9 AM & 10 AM yoga/meditation
CODE: 296-034-713

Live Free CrossFit – CrossFit

Warm-up (No Measure)

100 Jumping Jacks

*5 Up-Downs every :30, starting at :00

Warm-up (No Measure)

Activation: 9 OTM

-5 BirdDogs/Side, 3″ Hold

-:30 side plank Right

-:30 side plank Left

Metcon (AMRAP – Reps)

3 rounds: 3 AMRAP, 1 Min Rest

10 Plate OHS/SA DB OHS/Goblet Squat

20 Plate G2OH/Alternating DB Snatch

30 Plate Hops/DB Toe Taps

ME Alternating Step Ups, with or without load

Start from the beginning each round, score is total step ups

*may be done in vest