Tuesday, 1.30.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:;30pm

Warm up:

3 Rounds

100m Run

5 Pull up

10 Push up

15 Air Squat

Mobility:

Front Rack

Hips

Overhead

Strength:

Back Squat

-1×5 @ 70%

-1×3 @ 75%

-1×3 @ 80%

-1×2 @ 85%

-1×20+ @ 50%.  (Max Reps at 50%, try to at least get 20 reps)

WOD:

13 Minute AMRAP

-3-6-9-12-15….

Thrusters (95/65)

Burpees over the Bar (facing)

Accessory:

Single leg KB deadlift

-3×5 Each leg