Oct 5-10

 

One hour will change your life. Book a free class:

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Monday

Shoulder Press (3×3 then max reps)
Metcon (Time)
Every 3 min on the minute.
-First 3 minutes:
2 Rounds
6 front squat 155/95
7 chest to bar pullups
8 bar over burpees
-Second 3 minutes:
20 KB Swings 55/35
20 Box Jumps 24/20″
-Third 3 minutes:
20 Deadlifts 155/95
40 DU’s or 80 singles

Tuesday

Box Squats (3×3 and max reps)
Metcon (AMRAP – Reps)
6 minute timecap AMRAP
10-8-6-4-2 Reps
Hang Power Cleans 135/85
Flash Pushups
Then start AMRAP in remaining time:
20 DB walking lunges 30/20lbs
20 GHD Situps

Wednesday

Front Squat (3×3 max reps)
Metcon (AMRAP – Reps)
90 sec at each station
1 min rest after each station
Toes To Bar
Row Calories
Wallballs 20/10
Jump Rope (DU or Single)
*any time you stop or rest, 5 Slamball buy-in

Thursday

Power Clean (3×3 NO MAX REPS)
Power Snatch (3×3 NO MAX REPS)
Metcon (AMRAP – Rounds)
EMOM until you cannot continue
1-2-3-4-5-6-7-8..etc reps
Thruster 115/75lbs
Run to wall & back to complete the round.
Enter final round completed (9 thrusters and the run in 1 min = RD9)

Friday

Bench Press (3×3 and max reps)
Metcon (Time)
5 Rounds
10 Tire Flips
10 Pullups or 4 MU’s
CrossFit Addiction is Kennesaw’s oldest crossfit gym. Serving both Kennesaw and Acworth, we offer 22 class times each week and several membership options starting at $100 per month. We encourage everyone to try a free session and see why CrossFit Addiction is the place you’ve been looking for!