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
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