Monday, 3.13.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

2 Minutes of Jump Rope

3 Rounds

8 wall Balls

8 Ring Row

Mobility:

Front Rack

Hip

Overhead

Strength:

2 Position Clean (floor/hang)

15 minutes to work to heavy

WOD:

10-9-8-7-6-5-4-3-2-1

Thrusters (95/65)

Toes to Bar

Box Jumps

Accessory:

Single leg KB Deadlift

-3×5 each leg