Metcon 9/5/2017

CrossFit Sine Pari – CrossFit

Good Morning, I hope everyone had a wonderful restful Labor Day!! I hope all the members have had a chance to workout in the new space. Friendly reminder to Please treat the new space like you OWN it!! Please put back all equipment back where you found it. Please chalk hands in the bottom of the chalk button not in the air, and please do not allow bars to bonce off the floor when changing out your weights. Thank you and lets all enjoy our new space!! On September 11, 2017 we will have new classes offered. We will start the 5:15am and 6:15am this coming Monday. I have added a women’s weight training class M/T/TH/F at 10:30am, an OLY Class and Fundamentals Class on Saturday’s at 9:30 and 10:30am. I added a Sunday 10:00am Open Box/WOD class. I also changed the Friday night class to 5:30pm please take note of all these changes and I am sorry if I have inconvenienced anyone in doing so. I will return from LaLaLand on Thursday!!

Warm-up

200m Run

10 Wallballs

200m Run

7 Pull-ups

200m Run

6 Burpee Box Jumps

Weightlifting

Snatch Pull (7 x 1)

Progressive

Snatch Pull, Power Snatch, Squat Snatch

Metcon

Metcon (Time)

LEVEL 1

7 Rounds

7 Wallballs 20/14

7 Pull-ups

Metcon

Metcon (Time)

LEVEL 2

21 Deadlifts 275/185

15 Burpee Box Jumps 24/20

5 Rope Climbs

15 Deadlifts

12 Burpee Box Jumps

3 Rope Climbs

9 Deadlifts

9 Burpee Box Jumps

1 Rope Climb

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