Monday, 12.26.2016

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

NO 5:30 AM CLASS

Warm up:

200m Run

20 Wall Ball

20 Sit up

20 Ring Row

Mobility:

Overhead

Hip

Front Rack

Wrist

Strength: 

Clean and Jerk

-15 min to work to heavy

WOD:

For Time

-21 Power Cleans (115/75)

-21 Ring Dip

-15 Thrusters (115/75)

-15 Pull up

-9 Power Snatch (115/75)

-9 Bar Facing Burpees

Accessory:

Single Leg KB Deadlift

-4×5 Each leg