Thursday, 12.27.2017

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

Warm up:

500m Row

3 Rounds

-5 KB Deadlift

-7 KB Swing

-9 Goblet Squat

Mobility:

Front Rack

Overhead

Posterior Chain

Strength:

A) Push Press

-4×4 @ 60% of Clean and Jerk max

-1xME

B) Pull ups

-5x ME

WOD:

15 minutes

-100m Row

-10 Push up

-10 Sit up

Accessory:

Wall Sit

Accumulate 3 Minutes