Team CrownTown putting in work on Labor Day.

Wednesday

CrossFit:

Warm-up:
With an empty barbell, 3 rounds for Quality of:
6 Clean Grip Deadlifts
6 High Pulls from Hang
6 Muscle Cleans
6 Thrusters

Strength:
12 minutes to build up to a heavy Hang Power Clean

WOD:
With a partner, 5 rounds (each) for time of:
10 Calorie Row
10 Bar Facing Burpees
10 Hang Power Cleans, 135/95 pounds
*rest while partner completes one full round

BaseFit:

WOD:
EMOM style x 6 rounds (work for :45, transition for :15)
Max Calories, Airdyne
Max DB Snatch, alternating
Max Hand Release Push-ups
Rest 1 minute

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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