Friday, 12.2.2016

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

Warm up:

500m Row

3 Rounds

-10 PVC Pass Thru

-10 Strict Press

-10 Front Squat

Mobility:

Overhead

Front Rack

Hip

Strength:

Snatch

3 Position Snatch x5

(Hi Hang, Hang, Floor)

WOD:

Open WOD 14.4

14 Minute AMRAP

-60 Calorie Row

-50 Toes to Bar

-40 Wall Ball (20/14)

-30 Cleans (135/95)

-20 Muscle up
Accessory:

Foam Roll

Mobilize