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.