Friday WOD:

 April 14th - Good Friday: Holiday hour Classes are 6am, noon, 3pm kids and 4:15pm then CLOSE!

April 15th - 6am crossfit class only, yoga with Tara 7-8am.  Let's support Trucker WOD at Upcountry CF! 
April 16th - Easter Sunday - closed


Warm-upRun 400m
With an Empty Bar:
5 Tempo Deadlifts
5 Power Cleans
5 Tempo Front Squats
5 Push Jerks
5 Good Mornings

Group Stretch

Weightlifting

2 Cleans + 1 Jerk

2@60%
3x2@70%
2x2@75%

Weightlifting

Snatch

3@60%
3@65%
2x3@70%
2x3@75%

Metcon

Metcon (Time)

3 Rounds for Time (12 minute time cap)
10 Burpee Box Jump Overs (24/20)
10 Front Rack Lunges (135/95)
10 T2B