Friday, 8.18.2017
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
Ankles
Strength:
20 Minutes to
Work to 1 Rep Max
Clean and Jerk
WOD:
12 Min AMRAP
-100m Run
-5 Hang Power Clean (115/75)
-15 Ab Mat Sit up
Accessory:
Wall Sits
-2 Minutes
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