Author: cara jones

Open gym today is cancelled!

Pass the word, we apologize for any inconvenience

On a 24min Clock, complete a set every 4mins

300m Row Sprint
6 Backsquats (RPE 6)

*Score is Slowest Row

6 sets of:

1 Push Press + 1 Jerk
(RPE 6-8)

9min AMRAP:

30 DU
15 Sit ups
10 Push ups

Schedule change:

Monday 6am class is cancelled, there will be open gym from 6am-6:50am only

7RFT:

200m run
8 KB Swings (70/53)
8 C2B Pullups
8 Front Rack Walking Lunge (70/53)

17min Cap

For time: (With a Partner)

40 Deadlifts (225/155)
10 Bar Facing Burpees
4 Rope Climbs

30 Deadlifts
20 Bar Facing Burpees
8 Rope Climbs

20 Deadlifts
30 Bar Facing Burpees
12 Rope Climbs

*20min Cap

** Partners must stage at barbell and tag (airtag at barbell) to switch for work. I.e. Non working partner must be at barbell for other partner to climb the rope