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)
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