09 December 2019

MONDAY 191209

From 0:00 to 3:00,
Two rounds of
3 Dumbell Thrusters (35lb. / 25lb.)
3 Burpees
From 3:00 to 6:00,
Two rounds of
6 Dumbell Thrusters (35lb. / 25lb.)
6 Burpees
From 6:00 to 9:00,
Two rounds of
9 Dumbell Thrusters (35lb. / 25lb.)
9 Burpees
From 9:00 to 12:00,
Two rounds of
12 Dumbell Thrusters (35lb. / 25lb.)
12 Burpees
From 12:00 to 15:00,
Two rounds of
15 Dumbell Thrusters (35lb. / 25lb.)
15 Burpees

Rest as needed then,

For Time,

50 Pull-ups (Purple to Brown use Chest to Bar Pull-ups!)

Note: Todays session is a slightly modified CrossFit Open Workout, and it’s a good one! Athletes can use Kettlebell or Dumbbells today. Continue the progression up to 15 minutes or a long as possible.

Las Vegas Metro Police in the house!

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Week At A Glance

• Tuesday:
  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Bag Class (5:30PM – 6:15PM)
  • Yoga (6:30PM – 7:15PM)
• Wednesday:
  • Weapon Defense Krav Maga (5:30PM – 6:15PM)
• Thursday:
  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Bag Class (5:30PM – 6:15PM)
• Friday:
  • Strength Class (8:00AM – 9:00AM)
• Saturday:
  • Community Workout

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