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