Strength: Hang Squat Snatch Heavy Single Metcon: “High Heels”  AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders SC: (75/55), 60 singles Fit: (65/35), 30 singles    

“One-Two Punch” Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9

Metcon: “Guts and Glory” For Time: 21 – 15 – 9: Bike for Calories Thrusters (95/65) 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65) 12 – 9 – 6:

As right now we will have classes tomorrow. Keep a eye on Facebook to see if anything changes. Please make your on judgment about getting out and coming to class.   Metcon: “Curve

Strength: 3-Position Power Snatch Build to a Heavy Complex Metcon: “Power Wheels” AMRAP 3: 12/9 Calorie Bike 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 12/9 Calorie Bike 8 Power Snatches (115/80) Rest

“Any Minute” Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Row

Strength:   1RM Deadlift   15-20 Mins   Metcon:   “Smooth Criminal”  AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)   SC: 120 Singles, (14/10), (185/135)   Fit: 60 Singles,

Metcon “Freezer Burn” 30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints   SC: Row, (53/35)   Fit: Row, (35/26)

Strength: 3-Position Squat Clean Build to a Heavy Complex Metcon: “Clean Shave” 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) SC: Pull ups, (115/80) Fit: Ring

Metcon: “First Degree” 27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row   SC: (14/10), (65/45)   Fit: (10 or air squats), (55/35), Step ups