Saturday, September 30, 2017

Have a friend interested in CrossFit? Have them join the Free Class with Coach Laura at noon!

Rope Climb Technique:
RX: 8-10 L-Sit Rope Climbs (12′-15′)
FX: 10 Climbs for Time (12:00 Cap)
 
“2015 Nutter Chipper”
For time:
20 air squats
15 power snatches (Rx: 115/75; Fx: 95/65)
20 burpees
15 power cleans (Rx: 115/75; Fx: 95/65)
20 sit-ups
15 overhead squats (Rx: 115/75; Fx: 95/65)
20 pull-ups
15 push jerks (Rx: 115/75; Fx: 95/65)
20 push-ups
15 deadlifts (Rx: 115/75; Fx: 95/65)
Compare: 1/8/2015