190412

Announcements

New Saturday Schedule! Two classes on Saturdays. 7:30 – 8:30 am CrossFit and 8:30- 9:30 am CrossFit. Join us for Team WODs on Saturday!

Carlisle CrossFit – CrossFit

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Weightlifting

Squat Clean (5-5-3-2-1)

*Build to a heavy single

*2-3 lighter warm up sets then: 70%-80%-87%-95%-100+

Metcon

Metcon (2 Rounds for reps)

LVL 3(RX)

6 min AMRAP

15 power cleans (95/65)

15 wall balls (20/14)

Rest 2 min

6 min AMRAP

15 Box Jumps (24/20)

15 Kettlebell Swings (53/35)

LVL 2

6 min AMRAP

15 power cleans (85/55)

15 wall balls (14/10)

Rest 2 min

6 min AMRAP

15 Box Jumps (20/18)

15 Kettlebell Swings (44/26)

LVL 1

6 min AMRAP

15 power cleans (75/45)

15 wall balls (10/8)

Rest 2 min

6 min AMRAP

15 Box Jumps (Stack of plates)

15 Kettlebell Swings (35/20)
RX+

115/75 PCL

30/20 Wall Ball

30/24 Box

77/44 KB

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