Welcome back! 9am, 5pm, 6pm tonight only.

WEIGHTLIFTING Wednesday combined with Metcon Madness. Sorry in advance.

Heavy Clean with 3 Front Squats 115/185# RX
200m run, so on and so forth for 15 minutes

Rest two minutes while loading

10 min Amrap
10 DL 185#/225#
30 Dubs
:30 second perfect plank
Then directly into:
Strict Shoulder Press Max