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