830AM Mobility Classes
930AM & 1030AM CrossFit Classes
WOD
Strength
Front Squat: 15 minutes to find 1RM
Conditioning
Teams of 3, working at 3 stations, alternating every 60 seconds for 9 minutes.
For Total Reps:
Row for Calories
Burpee Box Jumps (24/20)
Squat Cleans (155/105 Rx+ 205/135)
Strength
Bench Press: 5 sets of 3 working to 3RM
Jerk from Rack: Every 90 sec: 50/3, 65/3, 75/3, 80/2, 84/2, 88/2, 91/1, 88/2, 91/1, 88/1, 91/1