141127 ~ New Weightlifting Class Added!!!
*** Attention*** Starting next week, we will be adding a new Weightlifting Class at 5:30pm on Thursday evenings. If you want to get in some dedicated weightlifting work...but 8:30pm is passed your bedtime, 5:30 is the class for you!! All levels (CrossFit & Foundations) are welcome!
Every 90s x 12 min
2 Snatch High Pull
3 Tempo OHS (3s Pause in the hole)
2 min AMRAP
ME Snatch (full) @ 80-85% above
Complete for time:
50 Calorie Row
50 Ring Dips
50 HR Pushups
50 KBS (50/35#)
ME Flexed Arm Hang
5-7 Defecit Pullups ( 3 second descent).
Posted on Thu, November 27, 2014
by CrossFit Canuck