Friday, 4.29.2016

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

Warm Up:

400m Run

Dynamic Warm up

Front Rack/ Posterior Mobility

Strength:

A) Deadlift (tempo)

-5×3 w/5 seconds down tempo

working to a heavy 3 reps

B) Box Jump

-5×5 High Box

WOD:

For Time

-15 Thrusters (115/75)

-9 Cal Row

-12 Thrusters

-12 Cal Row

-9 Thrusters

-15 Cal Row

Accessory: 

-3×10 weighted sit up