Tuesday, 7.18.2017

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

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

Warm up:

3 Rounds

5 Good Mornings

5 Back Squat

5 Power Clean

5 Strict Press

Mobility:

Front Rack

Overhead

Hips

Posterior Chain

Strength:

15 Min working to heavy Complex

-1 Clean Deadlift+1 Clean(squat)+1 Front Squat

WOD:

10 Minute AMRAP

-100m Run

-15 Box Jump (24/20)

-20 Alternating DB Snatch (50/35)

Accessory:

Plank Holds

3x30seconds