Today we’re doing a 3-A-Day - three different workouts at 7:30 am, 8:30 am & 9:30 am. Come for one, two or all three to get the long weekend started. Speaking of which:
CFEvo will be open on Labor Day, Monday, September 2nd for 8 am & 9:30 am classes unless Tropical Storm “Dorian” changes our plans. Stay tuned!
At 7:30 am
General warm-up & practice, then
For time (15 min cap)
21 Toes To Bar
21 Push Presses (75/45 or pick loads)
21 Front Squats (same bar)
15 Toes To Bar
15 Push Presses
15 Front Squats
9 Toes To Bar
9 Push Presses
9 Front Squats
For Rx+ do Knees To Elbows & use 100/63.
At 8:30 am
Clean warm-up then,
In 10 minutes:
Establish a max Clean (Any style).
In 90 seconds:
Rx: Max Ring Dips in 90 seconds for men & Ring Push-ups for Ladies.
Rx+: Max Ring Muscle Up in 90 seconds.
At 9:30 am (45 min cap)
For time in teams of 2 or 3 (or solo if really silly and time/space permits):
Run 1 mile (or Row if needed)
50 Deadlifts (225/133)
150 Wall Balls