Vette City CrossFit

Sally

4 sets:
75 Double Unders
15 Burpee Deadlift (2×50/35)
75 Double Unders
-rest 1:1 between sets-
(KG conv: DB 22.5/15)

Shoulder Press 1×4

• Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.

Barbell Bash

• 50 Deadlifts (135/95)
• 40 Shoulder to Overhead (135/95)
• 30 Front Squats (135/95)
• 20 Power Cleans (135/95)
• 10 Thrusters (135/95)
• (KG conv: 61/43)

Back Squat:

• Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

Doc Hudson

Teams of 2
5 rounds
300ft Double Kettlebell Front Rack carry (53/35)
30 Toes to Bar
Split Reps However

“Focus. Speed. I am speed.”

15 min AMRAP
10/8 Cal Echo Bike
5-10-15-20-25…
Kettle Bell Swings (53/35)
Push Ups

Accessory
3 Sets
14 Barbell Front Rack Step Ups (7left/7right)
**Quality, not load!**

2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk

TOW MATER

Freedom (RX’d)

For Time:
30-25-20-15-10*
Cal Row
GHD Sit Ups (Or Stick Sit Ups)

*Women’s cals: 24-20-16-12-8

• See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option