If you’ve been thinking about trying CrossFit… There’s never been a better time. Join us at Frederick Gym!
0745 Morning Session
3RM Back Squat then 4 sets of 3 at 90% of your 3RM.
1145 Lunch Session
6 climbing sets of:
3 Snatch high pulls + 1 squat snatch
***if the snatch and overhead squat are your nemesis… Work the basics: Perform 5 sets of 3 Snatch Balance, adding weight each set.
As many rounds as possible in 7 minutes of:
7 toes to bar
**Go crazy here. 7 minutes of pedal-to-the-floor.