Monday, 11.20.2017

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

Open Gym: 8:00-9:00pm

Warm up:

Medball Warm up

Mobility:

Front Rack

Hips

Overhead

Strength:

Clean and Jerk

-3x (2+1) @ 70%

-2x (2+1) @ 75%

-2x (1+1) @ 80%

WOD:

-100m Run

25 Push up

25 Air Squat

25 Sit up

-100m Run

20 Push up

20 Air Squat

20 Sit up

-100m Run

15 Push up

15 Air Squat

15 Sit up

-100m Run

10 Push up

10 Air Squat

10 Sit up

-100m Run

5 Push up

5 Air Squat

5 Sit up

Accessory:

Handstand Holds

-3×30 Seconds