Specialty Classes

FTX Gold (65+) Class – 2:30pm – 3:30pm

Strength / Skillwork

• Max. Double-Unders
• 10 Cal. Row for time
• Thruster 3-3-3-3-3
  Build up weight  from 50% of 1RM @ sets of 3. Don’t worry about max-ing out. Just work on the movement and make it stronger!
• Chest-to-Bar Pull-ups

WOD

11.6 CrossFit Open WOD

Elements

Classic Tabata :20/:10, 8x
[Rest 1:00 between exercises]

• DB Clean & Press, 30s/20s
• Leg Lifts
• DB Lunges, 20s/15s
• Lateral Shuttle Runs (use 2 beams)