Tuesday, 3.29.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

ROMOD class at 6:30pm

Warm Up:

500m Row

3 Rounds

5 Push up

10 Air Squat

15 Sit up

Front Rack/ Squat/ Overhead Mobility

Strength/BBG:

Clean and Jerk

-2×2 @ 70%    (C&J + C&J)x2

-2×2 @ 75%    (C&J + C&J)x2

-2×1 @80%     (C&J)x 2

-2×1 @ 85%     (C+J)x2

WOD:

12 Minute AMRAP

-6 Toes 2 Bar

-8 Shoulder 2 Overhead (115/85)

-10 Box Jumps

Accessory: 

-3×10 Weighted Sit up