Thurs 10/24 Open Gym

Main – CrossFit

Open Gym

Warm-up

Rehab Warmup (No Measure)

2 rounds
8 Barbell Glute Bridges
8 External Rotators Each Side
8 Horizontal Ring Rows
8 Barbell Lunges Each Leg
8 Barbell Shoulder Press
8 Dips

Weightlifting

Snatch Balance (5×1)

Hang Power Clean (5×2 80%)

Metcon

Salvation (Time)

800M Run
30 Wallballs 20/14
1000m Row
30 Burpees
200 Jump Rope
30 Tire Flips
Choose one or the other WOD

Filthy Forty (Time)

40 Med Ball Cleans 20/14lbs
40 KB Swings 55/35lbs
40 Box Jumps
40 Wallballs 20/14lbs
40 Ring Rows