Monday, 8.21.2017

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

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

LOOK FOR NEW CLASS SCHEDULE STARTING NEXT WEEK

Warm up:

3 Rounds

-6 Ring Row

-8 Push up

-10 Lunge

-20 Sec Plank

Mobility:

Overhead

Hips

Posterior Chain

Strength:

Snatch EMOM

-3 minute EMOM

4 Power Snatch (115/75)

REST 1 MINUTE

-3 Minute EMOM

3 Power Snatch (135/95)

REST 1 MINUTE

2 Power Snatch (155/105)

WOD:

4 Rounds

10 Calorie Row

8 Toes 2 Bar

6 Thrusters (115/75)

Accessory:

Hollow Hold

-3×30 Sec holds