Friday, 3.17.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon

Open Gym: 4:00pm

FNL: 6:00pm

Warm up:

400m Run

2 Rounds

-10 Banded Good Mornings

-10 Air Squat

-5 Push up

Mobility:

Posterior Chain

Overhead

Hips

WOD:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target