Monday, 12.11.2017

CrossFit Class: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm

CHECK HOLIDAY SCHEDULE FOR CHANGES

Warm up:

3 Rounds

5 Good Mornings

5 Overhead Squat

10 Ring Row

Mobility:

Shoulders

Hips

Ankles

Strength:

1 Power Snatch +4seconds Tempo Down below Knee + Hang Squat Snatch

Working to heavy in complex in 15 minutes

WOD:

5 Rounds

-3minutes to complete

2 Rounds

-8 Overhead Squat (95/65)

-Chest 2 Bar Pull up

Accessory:

Hollow Holds

-3×30 Second holds