5am classes now available Monday-Friday by appointment only! Email me for details!

Monday:
AMRAP 25 minutes
3 Turkish Get-up Right Arm (no rest on floor, must touch and go)
3 Turkish Get-up Left Arm (no rest on floor, must touch and go)
18 Alternating Single Arm Kettlebell Swing

Tuesday:
"Hotshots 19"
Donate here https://hotshots19.crossfit.com/
6 Rounds for time of:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

Wednesday:
3 Rounds for time:
25 Push-ups
Double-Unders
     *If your max is more than 50 then accumulate your 1 rep max
     *If your max is between 20-50 then accumulate double your 1 rep max
     *If your max is less than 20 then accumulate triple your 1 rep max
     *If your max is 1 or less, attempt 20 Double-Unders
15 Ring Dips

Thursday:
Squat Snatch
Starting with a warm-up weight, perform a squat snatch
Increase the weight at the same interval each lift after that (if you increase 5# then you always increase 5#, if you increase 20# then you always increase 20#)
When you get to a weight that you miss, start back at the original warm-up weight and do it again.
Your day is done when either you accumulate 5 missed lifts.

Friday:
21-15-9
Deadlift 225#/155
Chest-to-Bar Pull-ups

Saturday:
TBD