Wednesday, 10.25.2017

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

Warm up:

100m Run

3 Rounds

-5 Good Mornings

-5 Hang Power Cleans

-5 Front Squats

-5 Strict Pressd

Mobility:

Front Rack

Hips

Overhead

Strength:

2 Minute EMOM

-3 Position Clean ( Floor, Hang, Hi Hang) @70%

Rest 1 Minute

3 Minute EMOM

-2 Position Clean ( Floor, Hang) @ 75%

rest 1 Minute

4 Minute EMOM

-1 Clean (Floor) @ 80%

WOD:

15 Minute AMRAP

-3-6-9-12-15….

Thrusters (75/55)

Front Rack Lunge (75/55)

100m Row

Accessory:

Plank Holds

3×20 Seconds each side