Tuesday September 6, 2022

CrossFit:
Main

AMRAP 20 min: teams of 3;
P1 sled pushes down 25m (flag pole), then sled push back 25m
P2 HEAVY farmers carry 50m down (black top line) and back 50m
P3. easy recovery spin on assault bike

Lvl6: sled 4×45/2×45, 88/70#
Lvl5: sled 4×35/2×35, 70/53#
Lvl4: sled 4×25/2×25, 53/44#
Lvl3: sled 4×15/2×15, 44/35
Lvl2: sled 4×10/2×10, 35/26
Lvl1: sled 2×10/1×10, 26/18

Core work:
tabata plank reach throughs :20x:10×8 (4 min)

QuickFit/At home WOD:
Main
Same flow as CF class, levels 3/2/1