Wednesday, 4.13.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Leonidas Barbell meets at 6:30pm

Warm up:

500m Row

Dynamic Warm up

Front Rack/ Squat Prep Mobility

Conditioning:

400m Run For time

Strength:

20 Minutes to find Front Squat 1RM

Boyanka Kostova 180kg/396lbs  Front Squat (body weight- 58kg/127lbs)

WOD: 

(Optional)

“Elizabeth”

-21-15-9-

Cleans: RX(135/95)  SX1(115/75)  SX2 (95/65)

Ring Dips (Scale as needed, GHD/Banded/Bench)