Wednesday, March 25, 2015

Thursday night we will be at the box showing the live announcement of 15.5 on the BIG screen. Bring your favorite beverage/snack and join us as three of CrossFit's top females go head-to-head.

5:30 p.m. class working on Pull-ups!
Arm/Leg Swings
Samson Stretch L&R :20
400m Run or Row
2 Rounds of:
10-15 Shoulder Dislocates
10-15 OHS
10-15 DB Straight-leg Deadlifts

Front Squat
3-3-3-3-3 Across

3 rounds for time of:
40 Calorie Row
75 Double Unders
40 Walking Lunges
Scale down to 30, 50, 30
Rx+ = 50, 100, 50

10:00 EMOM
5 Power Cleans (you pick the weight)
5 Bar over Burpees
Work as fast as possible and rest the remainder
Chest must touch the floor, you can step over barbell.
Increase the number based on your fitness level.

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