April 28, 2020

202804
Week Zoom Schedule:
Monday Wednesday Friday: 10am, 6pm CrossFit.  Noon Tabata Class
Tuesday Thursday: 10am, 6pm CrossFit
Saturday: 10am CrossFit
Sunday: 3pm CrossFit
Zoom ID:  185-901-632
Password: BCF#1

Warm-up
3 Rounds
12 Jump Squats
12 Ring Rows or Bent over Rows
40 Double Unders or 80 Single Skips

At Home Metcon
Every 3:00 for 12:00:

10 Strict Pull Ups
30 Wallballs 20/14 10′
10 Shoulder to OH 155/105

At Home Strength
Power Clean (Weight)
With a Running Clock-
EMOTM x 5":
3 Reps
(drop and reset)
EMOTM x 4"
2 Reps
(drop and reset)
EMOTM x 3"
1 Rep
Metcon (Time)
Slowest Round

At Home Metcon
Metcon (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Arm DB Hang Clean & Jerk

*Alt arms every 5 Reps!

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282