Friday, 5.18.2018

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

Warm up:

3 rounds

100m Run

5 Deadlift

5 Push press

5 Overhead Squat

Mobility:

Posterior Chain

Front Rack

Hips

Strength:

Sumo Deadlift

5-5-3-3-1-1

Working up to Heavy Single

WOD:

5 Minute AMRAP

-5 Thrusters (95/65)

-5 Burpees over the bar

REST 2 MINUTES

5 Minute AMRAP

-5 Power Snatch (95/65)

-5 Burpees over the bar

1 score, start 2nd AMRAP where previous leaves off

Accessory:

Murph Push up Challenge