SATURDAY

Another Flex team! Jerks and Kettlebellas

CrossFit TEAM WARM UP:

We are starting out with a team 5 k row as our warm up! Be on time. Teams of three will alternate every minute until 5k is complete.

CrossFit WOD:

21-15-9

Front squats

burpee over the bar

RX: 135#/95#

RX+ 155#/115#

WEIGHTLIFTING/OLY CLASS

snatch balance 3/2/1/1/1/1 

Work on speed and drive under the bar

Overhead squat 3/2/1/1/1/1

go for a heavy single or work on mechanics and technique

Core: 3 x 10 weighted back extensions

3 x 5 straight legged raises to a parallel position on pull up rig