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Attention: We are hosting a CrossFit Level 1 Seminar next weekend, and therefore the gym will be closed. No classes Saturday 12/5 and Sunday 12/6.

Instead, on Saturday at 10am, we will be holding The BrewCity 5K. This will be a simple out-and-back run starting in the parking lot (Just east of Third Space). We hope to see you there!
CrossFit 12/1/2020
Warm-up
0:00-18:00 Coach's Brief/Warm Up
400 M Run or 500 M Row

2 Round
5 Inchworm
10 Air Squat
10 Cossack Squat

2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 OHS

2 Round (PVC)
5 Hi Pull From Hi Hang
5 Muscle Snatch From Hi Hang
5 Snatch Grip Deadlift
5 Power Snatch

1 Round (Barbell)
5 Hang Power
5 Strict Press
5 Push Press
5 Push Jerk
Strength
18:00-38:00 Strength Work
1: Push Press (3 x 5 @ 75% of 3 RM from 11/11)
2: Push Jerk (3 x 7 @ Same weight as push press)
Perform 3 sets of push press and then 3 sets of push jerk
Metcon
38:00-42:00 Set Up For WOD
42:00-57:00 Workout
57:00-60:00 Clean and Sanitize Station
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
BrewCity Home WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10

30 Double Under
8/Side DB or KB Snatch
 
 
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MILWAUKEE, WI 53233
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