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
CrossFit Total: 15 min to achieve a heavy single rep of:
*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.