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Blog Friday, 6.10.2016

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Friday, 6.10.2016

  • by rbwrv
  • June 10, 2016

Friday, 6.10.2016

CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM

Open GYM: 8:00-9:00AM

Warm up:

500m Row

-2 Rounds

8 Push up

8 Ring Row

Shoulder/Overhead/Squat mobility

Strength:

A) Bench Press

-5×5 working to heavy

B) Supinated Bent over Row

-5×5 working to heavy

WOD:
21-15-9

Overhead Squat (135/95)  SX (95/65)

Bar Facing Burpee over Bar

Accessory:

Hollow hold/superman/rest

20/20/20 x3

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