Hey, Holiday hours for this week are:
Monday: Normal
Tuesday: Normal
Wednesday: Normal
Thursday: Last class @ 4:30
Friday: Closed
Weekend: Normal hours
Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses
- Every 3 Minutes for 5 sets:
1 Overhead squat
3 Front squats
5 Back squats
*You are welcome to change weights whenever you want.
(Example: 155 Overhead squat, 185 Front squat, 225 back squat)
2. For time:
20 Shoulder to overhead @ heavy
15 Strict pullups
10 Shoulder to overhead @ heavier
5 Strict pullups
*Don’t be the person who tries to go from a rack. Blech.
crossfithavoc.com 