Friday, 7.28.2017

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:

Front Rack

Hips

Posterior Chain

Strength:

3 Minute EMOM

-4 Power Cleans @ 135/95

rest 1 Minute

3 Minute EMOM

-3 Power Cleans @ 155/105

rest 1 Minute

3 Minute EMOM

-2 Power Clean (185/125)

WOD:

For Time

30-20-10

Front Squats (115/75)

KB Swing (53/35)

4 Bar Facing Burpees every time you break

Accessory:

Overhead Plate Hold

-3 Minutes Total