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