Monday, 7.3.2017

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

Open Gym: 8:00-9:00am

ONLY ONE CLASS TUESDAY JULY 4TH. 

Warm up:

MedBall Warm up

Mobility:

Squat Prep

Overhead

Shoulders

Strength:

Pause Back Squat

-5×3 @ 70%

With 3 second Pause on 1st rep of each set

WOD:

12 Min AMRAP

3-6-9-12-15

S2OH (95/65)

Burpee Over Bar (facing)

Accessory:

Wall Sit

-3 Minutes