Friday, 7.1.2016

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 Banded Good Mornings

-8 Slam Balls

Strength:

A) Deadlift

-5×5 working to heavy 5

B) Slamball/Medball Toss

-5×3 Max Effort Tosses

WOD:
10 min AMRAP

-3-6-9-12-15…..

-Thrusters (95/65)

-Toes 2 Bar

Accessory:

Weighted Sit up

-3×10