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
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