Friday, 5.15.2015

Class Times: 5:30am, 6:30am (Open Gym), 7:30am, Noon, 4:00pm, 5:30pm NO 6:30 class tonight!!

Announcements: 6:30pm class is cancelled tonight!

Don’t forget about Community Wellness Day on Sunday from 2-5pm! Come by the Land Shark CrossFit table and enjoy freebies from other local businesses!

Warm-Up:

2 Rounds: 200m Run

10 PVC Dislocates

10 AbMat Situps

Strength:

Front Squat

2×3 @70%

3×3 @ 75%

WOD:

21 Deadlifts (135/95#)

21 Pull- ups

15 Power Cleans

15 Pull-ups

9 Power Snatch

9 Pull-Ups

Warm Down:

Run to Road, walk back