Tuesday, 2.13.2018
CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm up:
3 Rounds
-100m Row
-5 Pull up
-10 Push up
-15 Air Squat
Mobility:
Hips
Front Rack
Posterior Chain
Strength:
2 Minute EMOM
-2 Hang Clean + 2 Front Squat @ 70% of Clean
Rest 1 Minute
3 Minute EMOM
-2 Hang Clean + 1 Front Squat @ 75%
Rest 1 Minute
4 Minute EMOM
-2 Hang Clean @ 80%
WOD:
15 Minute AMRAP
-5-10-15-20-25….
Shoulder to Overhead (115/75)
Toes 2 Bar
Accessory:
Back Extensions
-3×8
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