CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
CrossFit
CrossFit Group Class Programming Template
STRENGTH
EMOM 12:00
1 Power Clean
Notes
Work up to a heavy single on the power clean. Move well and be aggressive! Get after it!
METCON
AMRAP 15:00
5 Burpee Box Jumps
5 Strict Pull-Ups
15 Kettlebell Swings
Notes:
BBJ: If you came yesterday you can do 10 box jumps instead of burpee box Jumps
Pull: 5 Strict / 3 Strict / 5 Banded / 8 Self Assisted
KB: Heavy and unbroken
CASHOUT
3 Rounds:
12-16 DB Curls
1:00 Plank
Mike “the whole F’n” Crumshow pulling under a clean
Equipment for Sale
CFSBKer Runit C is selling a 15kg barbell and plates totaling 95lbs as well as some clips. They were purchased for $584 and he is selling them for $450 for the whole set or $250 for the bar and clips and $200 for the plates if you don’t need both. These are essentially brand new and were purchased right before the gym opened and were only used twice. If you’re interested email runitchhaya@gmail.com