Wed 11/27

Main – CrossFit

Class at 6am, 7am, and OPEN GYM from 5:30pm-7:30pm

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

Power Snatch (5×3 or 3×3)

Front Squat (5×5 or 3×5)

Dips (max reps x 3)

Metcon

Metcon (No Measure)

3 Rounds, Rest after each round

Prowler Push Forwards
10 Clapping Pushups
Run 1x around bldg
Prowler Push Backwards
10 DB Thrusters 35/20
Run 1x around bldg
*That is one round