2 April 2014

Reminder, you must send a reservation request via email (classregistration@crossfitliberation.com) the night prior to attend the 5 a.m. class on Monday, Wednesdays, and Friday.   Reservations must be received no later than 8:30 p.m.  the night prior to the class, otherwise the class will be canceled. 

 

STRENGTH: 

Split Jerks

6-6-4-4-3-2 @ 45%, 50%, 65%, 75%

 

WOD: 

Hang Clean Medley:

3 Rounds Max Effort Hang Cleans

1st:  Rx:  135/95; S1:  115/85; S2:  95/65

2nd:  Rx:  115/75; S1:  95/65; S2:  75/55

3rd: Rx:  95/65; S1: 75/55; S2: 65/45

Once bar is set down move on to next round.  20 Minute Time Cap.

 

CORE: 

50 DB Weighted Side Crunches (45/25)