Monday, 4.11.2016

Crossfit Classes Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Leonidas Barbell meets at 6:30pm

Warm up:

2 Min of Jump Rope

-2 Rounds

8 Wall balls

8 Ring Rows

8 Burpees

Hip/Shoulder/Front Rack Mobility

Strength:

20 Min to find 1RM Clean and Jerk

Conditioning:

Max Effort 500m Row

Skill:

Max Effort Handstand Push up

(if unable to do HSPU, max effort HS Hold)