Tuesday, 9.26.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm up:
500m Row
Medball warm up
Mobility:
Front Rack
Hips
Posterior Chain
Strength:
3 Min EMOM
-2 Hang Clean + 2 Front Squat @ 70%
Rest 1 Minute
3 Min EMOM
-2 Hang Clean + 1 Front Squat @ 75%
rest 1 Minute
3 Min EMOM
-2 Hang Clean @ 80%
WOD:
3 Rounds
-10 Box Jump (24/20)
-20 WallBall (20/14)
-10 Shoulder 2 Overhead (95/65)
Accessory:
Dead Hang Hold
-4×20 second holds
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