FRI MARCH 23, 2018 - CROSSFIT

18.5 Tomorrow starting at 8:00.  Heats will be made as you arrive.
Come crush the last Open workout and stay for the party!

Warm-up

3 Rounds
10 Burpees
10 Russian KB swings
10 Air Squats
10 Single leg Hip Thrusts

Strength

Back Squat (3x5)

3 sets of 5 at 80%
New set every 2:00

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10
15 Power Snatches (75/55)
10 Barbell Facing Burpees

Cool Down/Mobility

5:00 Easy Row
3:00 Foam Roll: Low back, quads, calves, and lats.
1:00 Banded shoulder stretch each arm: Band high, step back, keep palm up.

 

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