Strength
Power Snatch
3-3-3-3-3
WOD
21-15-9
Back Squat (155,105)
Chest to Bar Pull-up
Level 3- 135,95
Level 2- 115,75
Level 1-95,45
Free Endurance Class @ 10:00am
Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. These workouts are designed to enhance your training, not crush your body before your next workout. This class does not count toward your normal class schedule. All members are welcome to attend, come check it out!
Endurance WOD
5 Rounds
250m Row
200m Run
Rest 2 minutes
2 Rounds
10 KB Goblets Squats (1.5 / 1)
20 Ring Rows
Run (1 lap)
Rest 2 minutes
50 Burpees
Run (2 laps)
*Scaling options posted during class
Core Cash Out
60 Hollow rocks
Weekly Strength / Benchmark Schedule
At Home Workout
Teams of 2
5 Minutes of Burpees
4 Minutes of Air Squats
3 Minutes of Hollow Rocks
2 Minutes of Bounding Lunges
1 Minute Forearm Plank Hold