Wednesday, 8.2.2017

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

Open Gym: 8:00am-9:00am

Warm up:

2 Min Jump Rope

Medball Warm up

Mobility:

Overhead

Shoulders

Ankles

Strength:

Snatch Emom

3Min EMOM

-4 Power Snatch (115/75)

Rest 1 minute

3Min EMOM

-3 Power Snatch (135/95)

Rest 1 minute

3Min EMOM

-2 Power Snatch (155/105)

WOD:

12 Min AMRAP

7 Ring Dips

14 Box Jump (24/20)

35 Double Unders

Accessory:

Bicycle Kicks

-4×20 Sec