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Blog Friday, 10.20.2017

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Friday, 10.20.2017

  • by rbwrv
  • October 20, 2017

Friday, 10.20.2017

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

Warm Up:

3 Rounds

100m Row

8 Burpees

6 Jumps Over Row

Mobility:

Posterior Chain

Front Rack

Hips

Strength:

Deadlift

-5-3-2-2-2-1-1-1-1

WOD:

8 Minute AMRAP

Max Effort Thrusters (95/65)

Every time you drop bar, 100m Row

Accessory:

Goblet Step ups

-3×7 Each leg

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