Wednesday 10.26.2016

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

Weightlifting at 6:30pm

Warm up:

400m Run

Dynamic Warm up

Mobility:

Hip

Shoulder

Ankle

WOD:

For Time (30:00 Cap)

-50 Box Jump (24/20)

-50 Pull ups

-50 Kettlebell Swings (53/35)

-50 Toes to Bar

-50 Shoulder to Overhead (75/55)

-50 Wall Ball (20/14)

-50 Burpee

-50 Double Under (100 Singles)

Accessory:

Foam Roll

Mobilize