Friday, 12.23.2016
CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
Tabata Jump Rope
3 Rounds
-5 Pull up
-10 Push up
-15 Air Squat
Mobility:
Overhead
Front Rack
Hips
Strength:
12 min EMOM
A) Deadlift
-x3 @ 70% of 1RM
B) Box Jump
-x5
WOD:
“The Chief”
5 – 3 minute AMRAPS
-3 Power Cleans (135/95)
-6 Push Up
-9 Air Squat
1 minute rest between Rounds
Start each AMRAP where previous left off
Accessory:
Hollow Hold
-3×30 Second holds
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