Labor Day 2022

HERO HOUR CLASS FROM 12PM-2PM ON MONDAY 09.05.22

LFCF’s Labor Day “HERO HOUR”

*TO BE PERFORMED: PARTNER STYLE AND SPLIT REPS / OR / BRAVE IT SOLO!

*CLASS STARTS AT 12PM AND WILL INCLUDE A HARDY WARM UP / SET UP & COOL DOWN

LFCF’S “HERO HOUR”

AMRAP 60 MIN

HERO WORKOUT “RANDY”

For Time:

75 Power Snatches 75/55

HERO WORKOUT “JASON”

100-75-50-25

Air Squat

5-10-15-20

Bar Muscle Up / or / 10-20-30-40 reps of Pull Ups / or / Pull up variation

HERO WORKOUT “WITTMAN”

7 Rounds:

15 KB Swings 53/35

15 Power Cleans 95/65

15 Box Jumps 24/20”

HERO WORKOUT “JERRY”

1 Mile Run

2k Row

1 Mile Run

HERO WORKOUT “DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX=155/105