Friday 090817

CrossFit Brunswick – CrossFit

***Hurricane Irma Schedule***
We will be open today for this morning’s classes only. We will also be open at noon for as long as it takes to prep the building and equipment for the impending storm.

Saturday’s Garage Games Event has been postponed until next weekend.
We will be CLOSED Saturday, Sunday, Monday, and likely Tuesday.
We will sending out updates via email & social media regularly.
We will also post “Travel WODs” for you guys to get your fix in while you’re (hopefully) evacuated to safety!

Warm-up

20min for Warm-up, Mobility, & Instruction

6min Alt EMOM w/ a partner (Partner 1 Rows while Partner 2 does the other movement. )

40sec ‘slow’ Row + High Plank Hold

20sec Rest & Rotate

40sec ‘moderate’ Row + Bottom Squat Hold

20sec Rest & Rotate

40sec ‘fast’ Row + PVC Shoulders

20sec Rest & Rotate

Then, with an empty Barbell

5 Hang Power Cleans

5 Front Squats

5 Elbow Rotations

5 Back Squats

5 Good Mornings

Mobility:

Couch Stretch, 2min/side

Warm-up Cleans

Strength

Clean Complex (10 x 1)

1 x Clean

1 x Hang Clean
-1 Set every 90 sec for 15min

-Choose 1 moderate weight between 65-70% for all 10 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 Front Squats 115/80 (+155/105)

30 Box Jumps 24/20 (+30/24)

30 Cal Row

30 Toes to Bar

Extra Credit

None. Go home. Pack. Board up windows. Help your neighbors.

Mandatory Evacuation Ordered for all areas east of I-95 as of 8am Saturday.

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