Forged Fitness Of Raleigh, Forged Fitness of Cary – CrossFit
30 Minute Class Workout
30MIN: Metcon (Time)
Row for Calories
Power Snatch (75lb/55lb)
21-18-15-12-9-6-3
Strength
Complete Back Squat and Press work then rest 2 minutes–4 Rounds
SQUAT: Back Squat (5 reps @ 80-85% 1RM)
PRESS: Shoulder Press (Strict Press 5 reps @77-83% 1RM)
Metcon
WOD: Metcon (Time)
Row for Calories
Power Snatch (75lb/55lb)
21-18-15-12-9-6-3
(20 Minute Cap)