Friday, 7.21.2017

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

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

Warm up:

400m Run

Dynamic Warm up

Mobility:

Hips

Shoulders

Ankles

Skill:

12 min EMOM

A) 2 Rope Climbs

B) :40 sec Handstand Hold (shoulder taps/HS walk)

C) :40 sec max effort pistols

WOD:

20min EMOM

A) 3 Power Cleans (185/125)

B) 6 Chest 2 Bar Pull ups

C) 12 Wall Ball (20/14)

D) 24 Double Unders