Monday, 10.24.2016

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

Weightlifting: 6:30pm

Warm up:

2Min Jump Rope

3 Rounds

-10 PVC Pass Thru

-5 Barbell Good Morning

-5 Barbell Strict Press

-5 Overhead Squat

Front Rack/Overhead/Hip Mobility

Strength:

6 Min EMOM

-2 Hang Snatch

(1-3  @ 70%  4-6 @ 75%)

REST 2 MINUTES

6 Min EMOM

-2 Hang Clean

(1-3  @ 70%  4-6 @ 75%)

WOD:

10 Min AMRAP

-100m Run

-10 Thrusters (75/55)

-10 GHD Sit up

Accessory:

Plank Holds

(side/normal/side)

-3x:20/:20/:20