5 RNDS for time or [18 Minute Time Cap]:
12 Box Jump Overs 20/24
9 Renegade Rows on Dumbbells
“X” Clean and Jerks
Round 1: 15 Clean and Jerks 95/135M-75/105
Round 2: 12 Clean and Jerks 105/155 M- 80/115
Round 3: 9 Clean and Jerks 135/185 M 95/140
Round 4: 6 Clean and Jerks 145/205 M-105/150
Round 5: 3 Clean and Jerks 155/225- M110/165
GENERAL WARM-UP
30 Seconds Each
Box Step-ups (Lower Height)
Active Spidermans
Barbell Good Mornings
Box Jumps & Step Down (Low Height)
Push-up to Down Dog
Barbell Elbow Rotations
Box Step-ups (Workout Height)
Hollow Hold
Barbell Romanian Deadlifts
Box Jumps w/ Step Down (Workout Height)
Slow Air Squats
Barbell Strict Press & Reach
MOBILITY
Child’s Pose on Box: 1 Minute
Forearms Stretch on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
AFTER PARTY
3 Sets of 8: Sumo Deadlifts
3 Sets of 12: Romanian Deadlifts
3 Sets of 16: Weighted Glute Bridges
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
15 Burpee Over Dumbbell
12 Dumbbell Rows From Plank (6 Each Side)
9 Double Dumbbell Clean and Jerks
MODIFICATIONS
CLEAN AND JERKS
- Double Dumbbell Clean and Jerks
- Single Dumbbell Clean and Jerk
- Odd Object Clean and Jerks
- Kettlebell Swings
- Slamballs
Renegade Rows on Dumbbells ( 1 Rep = 1 Push-up + 1 Row Each Side)
- 2x Burpees
- Burpee to Pull Up
BOX JUMP OVERS
- 36 Lateral Hops Over Barbell or Dumbbell
- 12 Box Step-ups
- 36 Double Unders
- 50 Single Unders
- 24 Jumping Lunges
- 24 Reverse Lunges
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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
