Monday, 1.16.2017

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

We start back our regular class times NEXT WEEK 1/23/2017

Warm up:

200m Run

2 Rounds

15 Wall Balls

10 Push Up

Mobility:

Front Rack

Overhead

Squat prep

Strength:

Clean and Jerk

-15 minutes to work to heavy

WOD:

For Time

-21 Bar facing Burpees

-5 Clean and Jerks (185/125)  (Power or Squat)

-15 Bar facing Burpees

-4 Clean and Jerks

-9 Bar Facing Burpees

-3 Clean and Jerks

Accessory:

Single Leg Squats (pistols)

4×5 Each leg