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)