Friday, 10.27.2017

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

Warm Up:

30 Wall ball

20 KB Swing

10 Push up

Mobility:

Hips

Front Rack

Overhead

Strength:

Front Squat

-1×3 @ 70%

-1×3 @ 75%

-2×2 @ 80%

-3×1 @ 85%

WOD:

5 Rounds

-5 Squat Snatch (135/95)

-10 Handstand Push up

-15 Cal Row

Accessory:

Superman Hold on GHD

-3×20 second hold