Tuesday, 11.14.2017

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

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PRE ORDER ON SHIRTS/HOODIES/PANTS

Warm up:

500m Row

20 Burpees

10 Banded Good Mornings

Mobility:

Overhead

Hips

Strength:

Snatch Complex

1 Power Snatch + 1 Snatch + 1 Overhead Squat + 1 Snatch Balance

Work to Heavy Complex (at least 5 sets)

WOD:

12 Minute AMRAP

-100m Farmers Carry (53/35) Single arm

-20 Wall ball (20/14)

-30 Double Unders

Accessory:

Turkish Get up

-3×3 Each Side