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