Wednesday, 10.5.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Weightlifting meets at 6:30pm

Warm up:

500m Row

2 Rounds

-5 Barbell Good mornings

-5 Push Press

-5 Overhead Squat

Overhead/Front Rack/Hip Mobility

Strength:

6 min EMOM

-2 Snatch @ 70%

rest 2 Minutes

6 min EMOM

-2 Clean @ 70%

WOD:

4 Rounds

:30 Work  :30 Rest

A) Pull up

B) Wall Ball (20/14)

C) Sit ups

D) S2OH (95/65)

Accessory:

KB Romanian Split Squats

-3×5 Each Leg