8:30/9:30 CrossFit Class
Warm-up: Run to W. Alabama Street and back, 3 X 1:00 HS Holds, Attempt to hold HS with One Hand!
6 Hang Cleans (Must be Cleaned from the Ground): 135/95
10 Front Squats (Must be Cleaned from the Ground): 135/95
12 Toes to Bar
10:30 a.m. Open Gym
3X5 Front Squats
1,1,1,1,1,1,1 Clean and Jerk
WOD, work on your “Goats,” CF Total or CFFB Total if you missed it!
11:45 CrossFit Endurance Class
Jog 400 Meters
10 Air Squats, 20 Lunges
Stretch Instep, Calves and Hammies!
Sprint the Straightaways 100 meters, Jog the Curves, then Rest 2 Minutes Between Laps.
So, Sprint 100 meters, Jog 100 meter curve, Sprint 100 meters, Jog 100 meter curve, Rest 2 Minutes.
More Fun, dependent on Time and Energy!