BLACK FRIDAY

Black Friday
Open Gym from 8-10:30
Classes at 8:30 and 9:30 only
Weightlifting
Bench Press (Build to heavy set of 5)
20 Min

**Warm up deadlift while resting from bench

Metcon
Metcon (Time)
For Time:
1k Row/Ski 40/30cal bike, 1 Rope Climb, 2 Deadlifts
1k Row/Ski 40/30cal bike, 2 Rope Climbs, 4 Deadlifts
1k Row/Ski 40/30cal bike, 3 Rope Climbs, 6 Deadlifts
1k Row/Ski 40/30cal bike, 4 Rope Climbs, 8 Deadlifts
1k Row/Ski 40/30cal bike, 5 Rope Climbs, 10 Deadlifts

Barbell: 265/185

BLACK FRIDAY

Black Friday  November 29, 2019

Black Friday
Open Gym from 8-10:30
Classes at 8:30 and 9:30 only
Weightlifting
Bench Press (Build to heavy set of 5)
20 Min

**Warm up deadlift while resting from bench

Metcon
Metcon (Time)
For Time:
1k Row/Ski 40/30cal bike, 1 Rope Climb, 2 Deadlifts
1k Row/Ski 40/30cal bike, 2 Rope Climbs, 4 Deadlifts
1k Row/Ski 40/30cal bike, 3 Rope Climbs, 6 Deadlifts
1k Row/Ski 40/30cal bike, 4 Rope Climbs, 8 Deadlifts
1k Row/Ski 40/30cal bike, 5 Rope Climbs, 10 Deadlifts

Barbell: 265/185