Tuesday, 11.28.2017

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

Warm up:

400m Run

Medball warm up

Mobility:

Front Rack

Hips

Posterior Chain

Strength:

Clean Complex

-1 Power Clean + 4 Second tempo to below knee + 1 Hang Clean (mid shin)

WOD:

3 Rounds

-8 Clean and Jerk (155/105)

-15 Calorie Row

Accessory:

Hand Stand Holds

-4×20 Seconds