Wednesday, September 13th - Crossfitcove

Wednesday, September 13th

Buy In: 40/30 Cals on Assault Bike


20 KB Swings

40 Air Squats

___ Toes to bar

3 Rounds


Cash out: 40/30 Cals on the Rower


Fitness: 30 Sit ups (35/26)

Performance: 15 Toes to Bar (53/35)

Open: 20 Toes to Bar  (70/53)


Coach’s Tip: With 9 bikes we’ll have to run in heats for most classes (a 4 min delayed start should be enough for everyone to get their assault bike cals in. If not, scale the volume!). Total time for the workout should be not be over 30 minutes though.  Find good progressions  for the toes-to-bar (or do sit-ups) to ensure you don’t flail around on that bar! 60 is an aggressive number and should only be used for those who can string big sets.

 Coach Brittany leading an evening class though some snatch progressions.  Don’t forget to sign up for her nutrition challenge!

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