1/8/19

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

Driven Orders will be placed on the 15th of this month, just ask a coach!

Don’t forget about referral bonuses! Sign up a friend get a month free!

Free Friday and the social will be January 18th!

Athlete Injury Prevention Clinic will be held Saturday January 26th after the Hero WOD! Join and get some great tips!

Warm-up

3 sets Tabata 30sec on 10sec off:

handstand hold

HR push up

DU (singles)

w/ a barbell:

5 hang power cleans

5 strict press

5 back squats

5 presses from the back rack

warm up strict press to 65%-75%

Shoulder Press (7×3 at 65%-75% 1rm )

From the floor every 90 seconds 3 shoulder press at 65%-75% 1 rm, in remaining time complete 5 dumbbell presses (dumbbell bench press) at a moderate weight.

Metcon

Metcon (Time)

5 rounds:

200m run

10 HSPU (+strict)

15 box jump overs 24″/20″ (+30/24)

8 clean and jerks 115/75 (+135/95)

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