Friday, November 23, 2018

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REMINDER

THERE IS NO 5 AM OR 6:30 AM TOMORROW. THE FIRST CLASS WILL BE AT 8:30 AM.

(Competition / For the Leader Board)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec wall squats, 15 sec spiderman stretch/leg, 30 sec PVC good mornings, then 3x: 5 BB back squats, 5 OHP, 5 deadlifts

SOD

CrossFit Total: 15 min to achieve a heavy single rep of:
Back Squat
OHP
Conventional Deadlift

*If you max out before 15 min, you may move onto the next lift.
*If you have maxed out all 3 lifts and there is more than 10 mintues left in class, perform a Tabata: Bike for calories.