241016

Michael
Sunday, October 23, 2016 - 03:00

GW Performance - CrossFit


Warm-up

General Warm Up 2 (No Measure)


Pre Class:



2 x Shoulder Mobs

2 x Hip Mobs



2 Rounds:



Wall Squat x 5

Cossaks x 5 ES

SA OH Lunge x 10 ES

3-way Band Pull Apart x 3 EW

V-T-W-A x 3

Kip Swing x 5

Strength

FIT: Front Squat (Build to 5RM @ 20X0)

PERF: Front Squat (Build to 3RM @ 10X0)

Metcon

ALL: Isabel (Time)


For Time: 30 Snatches, 135# / 95#
Rx = 62.5kg / 42.5kg



Scale appropriately



Time cap - 7:00