TUESDAY 160906

Tempo Deadlift, 10, 7, 5, 3 Repetitions

Rest as needed then,

As Many Rounds As Possible in 20:00 of,

Run 400 Meters (or Row 400 Meters)
Hang Power Clean, 15 Repetitions

Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. For the AMRAP, men use 95lb., 115lb., or 135lb. and women use 65lb., 75lb. or 85lb. (Weights are based on the CAMP Ranking System and correlate to Beginner, Intermediate and Advanced.)

6AM Crew

6:00 AM Warriors


Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Warrior Circuit One:

Complete One Minute “On” and One Minute “Off” At the Following Stations:

Assault Bike (or C2 Row)
Peg Board (PM Class / AM Class Ring Row or Pull-up)
Slam Ball (PM Class / AM Class Wall Ball)
Hurdle Jump (PM Class / AM Class Box Jump or Step)
Power Wheel (PM Class / AM Class Pass Through)

Satvana  (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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