Friday, 1.6.2017

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

Warm up:

2 minute Jump Rope Practice

-10 PVC Pass Thru

-Barbell Warm up

Mobility:

Front Rack

Overhead

Hips

Strength:

A) Thrusters

-5×5 Working to heavy 5

B) Strict Pull ups

-5xME

WOD:

OPEN 13.1

17min AMRAP

-40 Burpees

-30 Snatch (75/45)    SX(45/35)

-30 Burpees

-30 Snatch (135/75)    SX(75/55)

-20 Burpees

-30 Snatch (165/100)     SX(100/75)

-10 Burpees

-AMRAP Snatch (210/120)  SX (120/90)

Snatches can be power or full squat.

Accessory:

Hollow Holds

-3×30 Second holds