Wednesday, 5.10.2017

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

Warm up:

3 Rounds

-5 Barbell Good Mornings

-5 Back Squat

-5 Snatch Grip Push Press

-5 Hang Power Snatch

Mobility:

Overhead

Hip

Front Rack

Strength:

7 Minute EMOM
-2 Hang Snatches @ 70%

WOD:

The Chief

5 x 3min AMRAP

-3 Power Clean (135/95)

-6 Push up

-9 Air Squat

-1 Min Rest between 3 min AMRAPs

Accessory:

Hollow Hold/Superman/Rest

20/20/20 Seconds