Strength:
Push Press 3, 3, 3

Metcon:
“Mini Cindy”
AMRAP in 10
5 Pull-ups
10 Push-ups
15 Squats

Strength:
On the Minute for 15 minutes
2 Cleans +
1 Jerk

Metcon:
4 rounds
10 Cleans
30 Double Unders

Strength:
Back Squat 8, 8, 8

Metcon:
100ft Plate Overhead Walking Lunges
30 Box Jumps
20 renegade Rows (Go heavy)
30 Box Jumps
100ft Plate Overhead Walking Lunges

Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-Pull ups
Advanced: Strict and/or weighted.
Intermediate: Kipping
Beginner: Band assisted

Metcon:
100 Double Unders
then
7 Rounds
5 Evil Wheels
10 DB Hang Power Cleans
20 Squats
then
100 Double Unders

Strength:
Back Squat 6, 6, 6

Metcon:
4 rounds
5 Front Squats
8 Strict Pull-ups
40 Double Unders

CLASS IS CANCELED. The workout is to climb rocks! Meet us at Elite Climbing in Maple Shade at 11:30am for 2 hours of rock climbing. All levels. Family/friends are invited. $15 each.

Elite Climbing
67 Old Kings Highway
Maple Shade, NJ 08052

After Party: Elevation Burger!

Strength:
Weighted Pull-ups 5, 5, 5
Weighted Push-ups 5, 5, 5

Metcon:
4 rounds
1 Min Medball Sit-ups
1 Min KB Swings
1 Min Burpee Box Jumps
1 Min Rest

Split Jerk 1, 1, 1

10,9,8,7,6,5,4,3,2,1
DB Clean & Jerks
50ft run
10 Goblet Squats
50ft run

Strength:
4-6 Rounds
DB Walking Lunges 20 Steps
DB Press L 4-8 Reps
DB Press R same # of reps

Metcon:
AMRAP in 10
15 Push-ups
20 KB Swings
25 Double Unders

Strength:
Push Press 5, 3, 1

Metcon:
AMRAP in 12
7 Knees to Elbows
7 DB Clean & Jerks
7 Box Jumps