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Blog Monday, 1.18.2016

Blog

Monday, 1.18.2016

  • by rbwrv
  • January 18, 2016

Monday 1.18.2016-  Martin Luther King Day

CrossFit Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm-Up:

500m Row

Dynamic Warm-Up

Squat/Front Rack Mobility

BBG:

EMOM for 8:00

3 Thrusters – work up to heavy 3

MLK WOD:

 “M’

Complete as many reps as possible in 4min:

100m Row

10 Thrusters 95/65#

*rest 2  min

‘L’

Complete as many reps as possible in 4min:

10 Snatches 95/65#

25 Double Unders

*rest 2 min

‘K’

Complete as many reps as possible in 4min:

10 SDLHP 95/65#

10 Box Jumps 24/20”

Warm Down:

Mobilize & Foam Roll