Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 7x1 Snatch (B) For Time-3 Rounds 30 Dumbbell Snatch@30%, 10 Ring Muscle Ups (C) Optional 5x3 OHS (D) Optional 5x3 GHDSU (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) CrossFit HeroWOD Riley-Click Here for Workout Details (PostWorkout Recovery) TBA by Coaches
Wednesday-Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 7x1 Clean&Jerk (B) For Time-15.12.9.6.3 Squat Clean Thrusters@60%, C2Bar Pull-ups (C) Optional 5x3 Back Squat (D) Optional 5x3 GHR (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Bench Press (C) CFSEndurance Long Intervals-Intervals 1.3.5 Row 1km then max Double Unders in 5mins. Intervals 2.4.6 Max Bench Press decreasing each interval@90.80.70% in 5mins (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E Conventional Deadlift (B) For time-3 Rounds 10 Strict HSPU, 20 T2Bar, 30 SDHP@43/30kg (PostWorkout Recovery) TBA by Coaches
Saturday-7am CFSEndurance Power Transition-Bike Sprints 20secs all out every 3mins x 10
Saturday-8am Mobility Assessments with Michael
Saturday-9am Olympic Lifting with Dan M
Saturday-10am Open Box
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