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

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Back Squat

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 2 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Clean and Jerk

Power Clean and Jerk

Every 2 Minutes x 5 Sets:

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

Metcon (Time)

“Sprinter”

-100m Row

-10 Push ups

-200m Row

-15 Push ups

-300m Row

-20 Push ups

-400m Row

-25 Push ups

-500m Row

-30 Push ups