AMRAP 3:
3 Power Cleans 95/135 M75/105
3 Front Squats
3 Push Jerks
Rest 3 Minutes
AMRAP 3:
3 Power Cleans 105/155 M80/115
3 Front Squats
3 Push Jerks
Rest 3 Minutes
AMRAP 3:
3 Power Cleans 135/185 M95/140
3 Front Squats
3 Push Jerks
GENERAL WARM-UP
30 Seconds Each
Wall Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Down Dog
Active Twisted Cross
Lateral Squats
Warrior Squats
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 45 Seconds
Forearms Stretch: 45 Seconds
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
AFTER PARTY
1 RND
WORKOUT VARIATIONS
HOME GYM
3 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks
Rest 3 Minutes
MODIFICATIONS
BARBELL MOVEMENTS
- All Movements With Double Dumbbells
- All Movements With Single Dumbbell
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All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
