We are constantly looking for ways to improve our service to you, which is why we have a suggestion box in our lounge.
That’s right, if you want to see a new class on the schedule, or maybe you want more running in the workouts, or perhaps you hate the music we play, throw a note in the suggestion box. It’s there for you to help us get better at doing what we love. And while we can’t guarantee that we will implement every suggestion, we do read every single entry and take it into consideration.
Thanks for providing us with your feedback and keep up the great training.
-The CrossFit Merge Team
All Levels/Beginner Class
Skill: Weighted pull-ups
Beginners perform 3 sets of max band strict pull-ups followed by max kipping pull-ups
4 rounds for time of:
10 burpee pull-ups
5 front squats (70% 1 rep max)
400 meter run
3-3-3-3, then finish with 3 reps at 90% of a 1 rep max
3 rounds for time of:
21 kettlebell swings (44#)
Part A x4:
A1. 3 front squats at 90% of 3 rep max, rest 60 seconds then:
A2. Max strict handstand push-ups followed by max kipping handstand push-ups
Rest 2 minutes between sets
500 meter row
10 power clean and jerks (155#/103# for women)