Tuesday, 7.11.2017

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

OPEN GYM: 8:00am-9:00am

Warm up:

10 PVC Pass Thru

10 Bird dogs

10 Scorpion Kicks

10 Angel Kicks

200m Run

Mobility:

Overhead

Hips

Front Rack

Strength:

Snatch EMOM

-3 Min EMOM

3 Snatches @ 70%

rest 1 minute

-3 Min EMOM

2 Snatches @ 75%

rest 1 minute

-3 Min EMOM

1 Snatch @ 80%

WOD:

FOR TIME
-500m R0w

-40 Front Squat (115/75)

-30 Toes 2 Bar

-20 Shoulder 2 Overhead (115/75)

-10 Burpee Pull up

Accessory: 

Plank Holds

-3x30sec