Monday, 10.16.2017

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

Warm Up:

200m Run

Medball Warm up

Mobility:

Hips

Shoulders

Posterior Chain

Strength:

2 Minute EMOM

-3 Position Snatch @ 70%

Rest 1 Minute

3 Minute EMOM

– 2 Position Snatch @75%

Rest 1 Minute

4 Minute EMOM

-1 Snatch @ 80-85%

WOD:

13 Minute AMRAP

-20 Cal Row

-15 Shoulder 2 Overhead (95/65)

-10 Box Jump (24/20)

Accessory:

Hollow Holds

-3×30 Seconds