Mallard CrossFit Upcoming Events!
*Starting Thursday 10/17 New Evening schedule. 4pm-5:15pm Open Gym & 5:30pm CrossFit Class.
*Coming soon—Paul’s pumpkin decorating contest!
*Saturday, October 28th @ 10:30am-Shawna’s Stupid Shit Endurance workout. (Workout posted next week) :90 Min (total)
*Halloween Day-Costume Contest-ALL CLASSES
Mallard CrossFit Push Up Challenge begins 10/23. 1 Push Up increase per day until December 12th! (Workout push ups COUNT)
Mallard Crossfit – CrossFit
“Better than Yesterday”
The overall best total body strength move is the squat .
Clean and Jerk (Every :75 x 6:
1 clean pull + 2 hang power cleans + 1 jerk)
Build from 65% of clean and jerk
Metcon (AMRAP – Rounds and Reps)
Buy-in: 1,500/1,300m row
*AMRAP in remaining time*
10 Clean & jerks (105/75)