Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Primer

3 sets

-7 Tempo KB Deadlifts

-7 Seated Box Jumps

-14 KB Floor presses

Squat Clean

on the 1:30 x 6

-1 Squat Clean

-1 Pausing Hang Squat Clean **2 second pause right above the knees**

Sets 1-2: 60-70%

Sets 3-4: 70-78%

Sets 5-6: build to a heavy 2

Metcon (Time)

“The Riddler”

For Time

1-10

-HSPU

10-1

-Clean and Jerk (155/115#)