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
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