Wednesday, 7.5.2016
CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM
Open GYM: 8:00-9:00AM
Warm up:
2 Rounds
-100m Run
-10 Air Squat
-6 Push Up
-4 Ring Row/Pull up
Front Rack/Overhead/Squat Prep
Strength:
Snatch
-15 min to work to Heavy
WOD:
14 min AMRAP
“14.4”
-60 Cal Row
-50 Toes 2 Bar
-40 Wall Ball (20/14)
-30 Cleans (135/95)
-20 Muscle ups
Accessory:
Single Leg KB DL
-3x(5/5)
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