Wednesday, 11.22.2017

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

Open Gym: 8:00-9:00pm

NO CLASS IN THE AFTERNOON

NO CLASS THURSDAY

OPEN GYM FRIDAY 4:00pm-6:00pm

Warm up:

3 rounds

-5 Good Mornings

-5 Hang Hi Pull

-5 Hang Power Snatch

-5 Overhead Squat

Mobility:

Overhead

Hips

Ankles

Strength:

Snatch

-3×3 @ 70%

-2×2 @ 75%

-2×1 @ 80%

WOD:

1000m Row

-20 Handstand Push up

-20 Box Jump

-20 Pistols

-20 Burpee

Accessory:

Back Extensions

-3×10