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