Friday, 8.4.2017

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

Open Gym: 8-9:00am

Warm up:

Dynamic Warm up

400m Run

Mobility:

Shoulders

Hips

Ankles

Strength:

Thruster EMOM

-3 Minutes

5 Thrusters (95/65)

Rest 1 Minute

-3 Minutes

-4 Thrusters (115/75)

Rest 1 Minute

-3 Minutes

-3 Thrusters (135/95)

WOD:

FOR TIME

-10 Rounds

100m Row

(1 minute rest between rounds)

Performed at max effort each round

RESET rower each round

Accessory:

Hollow Hold/Superman Hold/ Rest

4 x 20/20/20