Tuesday, 10.25.2016

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

Gymnastics: 6:30pm

Warm up:

200m Run

Medball Warm up

Mobility:

Squat Prep

Front Rack

Overhead

Strength:

Back Squats

-1×3 @ 70% (3sec Pause)

-2×3 @ 75% (3sec Pause)

-1×2 @ 80% (no pause)

-1×2 @ 85% (no pause)

WOD:
For Time

-30-20-10-

Front Rack Lunge (95/65)

Power Snatch(95/65)

Accessory:

Dead Hang Hold

-4x20Seconds