2/4/19

CrossFit Brunswick – CrossFit

17days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Free Friday will be February 15th!

Still need a 24 hour access key? Just ask a coach!

Next Driven order will be placed February 15th!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

Our challenge for this month is Pull-ups! Check with your coach, your emails or the Facebook group for more details

Warm-up

10min

bottom squat hold 1min

birthing stretch 1min

w/barbell bergner warm up

3 up downs

3 shoulders high and outside

3 muscle snatches

3 snatch drops

*clock will count down from 40min

once time reaches 30min remaining

begin finding your Oly lifting total

Weightlifting

30min to find a 1rm max snatch and 1rm max clean and jerk

After your last 1rm max attempt you can leave barbell out

for Metcon

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Score is total weight lifted

Metcon

“60/90” (Time)

Three Rounds for Time, 10 minute Cap:

20 Bar-over Burpees

30 Wall Ball Shots(20/14#)

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