Friday 10.28.2016

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

Warm up:

3 Rounds

-10 PVC Pass Thru

-5 Barbell Good Mornings

-5 Barbell Snatch Push Press

-5 Barbell Back Squat

Mobility:

-Overhead

-Ankle

-Hip

Strength:

Overhead Squat

-15 min to find 3 RM

WOD:

For Time

-800m Run (2×400)

-700m Row

-600m Run (2×300)

-500m Row

-400m Run (2×200)

-300m Row

-200m Run(2×100)

-100m Row

Accessory:

Hollow Hold

-3×30 sec hold