Announcements
TBE CrossFit is expanding gym hours!
Am OPEN Gym! M-F 8:00am-9:30am
PM OPEN Gym! MTWF 1:00-4:00pm
Also TBE CF is adding a 4;00pm class to Friday’s schedule!
Please share with friends! Thanks!
TBE CrossFit – CrossFit
Kettlebell Warm Up 3 (No Measure)
2 rounds
With a KB
10 waiter squat (left arm)
100m walk (left hand)
10 waiter squat (right arm)
100m walk (right hand)
Metcon (AMRAP – Reps)
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
Scale to 21-15-9!!
Metcon (AMRAP – Reps)
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
Scale to 15’s
Metcon (AMRAP – Reps)
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
Scale to 9’s
Post Wod Stretch 1(optional) (No Measure)
2:00 min each stretch
Couch Stretch
Pigeon Stretch
Chicken wing 2.0
