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Blog Monday, 1.4.2016

Blog

Monday, 1.4.2016

  • by rbwrv
  • January 4, 2016

Monday 1.4.2016

CrossFit Class Times: 5:30am, 9:00am, Noon, 5:30pm; Open Gym- 4:30-6:30pm 

Warm-Up:

400m Run

PVC Dynamic Warm Up

Shoulder/Hip/Ankle Mobility

BBG:

EMOM for 6:00

3 T&G Power Snatch (start @ 60% and work up- No Misses)

*   2 min rest

EMOM for 6:00

3 T&G Power Cleans (start @ 60% and work up- No Misses)

WOD:

2 RFT:

15 squat cleans 155#/100#

30 Pull-ups

30 KB Swings 53/35#

 

Warm Down:

2×30:30:30 Plank Holds