Friday January 11th

  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts 1/28/19. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

Strength

Clean Complex

2 Hang Power Cleans + 1 Jerk

*Build to a Heavy for the Day

Conditioning

12 Minute AMRAP

3 Clean & Jerk (115/75) (ADV: 155/105) (MOD: 95/65 or Less)
5 Box Jumps
7 Handstand Push Ups (MOD: Hand Release Push Up)
9 Calorie Row

Accessory

3 Sets

8 Hammer Curl (per arm)
8 Skull Crushers
60 Second Deadbug March
 

By | 2019-01-11T00:00:00+00:00 January 11th, 2019|Workout of the Day|0 Comments

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