Thursday, 3/15/18

CrossFit 2018 OPEN Weeks!! (2/20-3/24)
For this period, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm Live announcement watch
6:30pm – 7:30pm CF Class

Fridays 5:30pm and 6:30pm classes canceled

Saturdays OPEN gym 9am-1pm
Sundays OPEN gym 9am-1pm

Weightlifting

(30min)
Linear Progression Week4

1A: Box Jumps  (4×5 Box Jumps 30/24)

1B: Back Squat (8-8-8-8 (@WK3+5#))

1C: V-ups  (4x 13 V-ups)

1D: 90 Second Rest (4×90 sec or more break for the last set)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
3 Power snatch 95/65
6 Overhead squats 95/65
9 Handstand Push-ups

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