Friday, 9.1.2017
CrossFit: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
ONLY ONE CLASS MONDAY, September 4th. LABOR DAY (9:00am)
Memorial Workout for Ryan Smith this Sunday, September 3rd (5:30pm)
Warm up:
2 Rounds
-200m Run
10 Hand release Push up
:20 second Handstand Hold
Mobility:
Shoulders
Hips
Ankles
Strength:
Strict Press
10-8-6-4-2-4-6-8-ME
-20 Double Unders between each set
WOD:
3 Rounds
-10 Power Clean (115/75)
-10 Front Rack Step up (20″ box)
-300m Row
Accessory:
Weighted Plank
3×30 sec holds
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