REMINDER:  THE 970SENIORS class will have its first session at 9:45am on Monday November 30th.  If you need more information, please email Krista at krista@crossfit970.com.  Hoping to get this class FULL! 

 

CLASS TIMES FOR FRIDAY

6:30am

8:30am

11:00am

Noon

4:00pm

 

4 Minute AMRAP

4 Hang Clean (165/110)  ***THESE ARE FULL SQUATS***

8 Box Step Up (24″/20″)

Rest 4 Minutes

4 Minute AMRAP

4 OHS (135/95)

12 Bar Dips

Rest 4 Minutes

4 Min Row For Max Calories

For today, your Hang Clean and your OHS should be moderate in term of weight.  Should be a weight you can do all rounds/reps unbroken but it should also be challenging for you.

The 4 min Max cal row is a benchmark that Beyond the Whiteboard has preloaded under the row section of the WOD post.  For men, the 50th percentile is 70 calories.