Tuesday 1.12.2016
CrossFit Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm, Open Gym- 4:00-6:30pm
Warm- Up:
3 Rds- 40 Single Jump Rope 8 Push ups 8 Air Squats Shoulder/Hip/Ankle Mobility Strength: 15 minutes to work to heavy Clean & Jerk *this is not necessarily a max, just work to as heavy as possible in the allotted time WOD: 75 Double Unders 30 KB Snatch 53/35 12 Chest 2 Bar 50 Double Unders 20 KB Snatch 53/35 9 Chest 2 Bar 25 Double Unders 10 KB Snatch 53/35 6 Chest 2 Bar Warm-Down: |
3x 30sec Superman Holds