Friday 110218

CrossFit Brunswick – CrossFit

-We would like to invite everyone to CFB TONIGHT for a Town Hall meeting following the 6:15pm class. You have questions, we have answers. This will also be Coach James’ last night at CFB! Bring Food & Brew & we’ll have a good time!! (there WILL be some hard liquor provided!!)


No, this photo was not staged. We just have awesome members. #perfectshot #theboys #ortheMEN #ofCFB #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

With an empty barbell or PVC

5 Deadlift

5 Hang Power Cleans

5 Elbow Rotations

5 Back Squat

5 Good Mornings

5 Hang Power Cleans + 1 Paused Front Squat

5 Push Press

5 Power Cleans + 1 Paused Front Squats

5 Push Jerk

5 Clean and Jerk

Use remaining time to warm-up to today’s Metcon Weight

Metcon

-Your Choice of two Classic CFB Benchmarks today!

Super Grace (Time)

For Time:

100 Clean & Jerks (135/95#)
-30min Timecap

Heavy Grace (Time)

30 Clean & Jerks

Rx:185/135

Rx+: 225/155

30min time cap

Extra Credit

Mobility : Foam Roll/bar smash Lats

Strength: 5 x 3 Weighted strict Pull-ups

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