Wednesday, 9.6.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, N0on, 4:00pm, 5:30pm, 6:30pm

Warm up:

MedBall Warm up

200m Run

Mobility:

Overhead

Front Rack

Hips

Strength:

6 Minute EMOM

1-3 (2 Snatch @ 70%)

4-6 (2 Snatch @ 75%)

Rest 2 Minutes

6 Minute EMOM

1-3 (2 Cleans @ 70%)

4-6 (2 Cleans @ 75%)

WOD:

11 Minute AMRAP

-10 Handstand Push up

-20 DB Snatch (50/35)

-40 Double Unders

Accessory:

Hollow Holds

-4×20 Sec Holds