SATURDAY

Yup we’re doing this today!! See you all in the am.

CrossFit WOD:

EMOM x 10

Odd min: 12 box jumps 24″/20″ RX+ 24″/30″

Even min: 20 mnt. climbers

Rest 2 min:

E3MOM x 9 min

200 meter run

10 burpees

Rest 3 min:

E4MOM x 12 min:

200 meter run

30 wall balls 20#/10′ 14#/9′

RX+ 20#/10′ 14#/10′

WEIGHTLIFTING/OLY CLASS

Front Squat:Warm up then you have 3 reps to get to a heave single

Power snatch + ohs + snatch balance: work up to 80% of best snatch

1+1+1 x 5 sets with 2 min rest between sets

Core: 3 x :20 sec hollow rock holds – 30 ghd sit-ups