May 17, 2017

CrossFit:

Warm Up:
Overhead Mobility
PA Clean Warmup
Split Jerk Footwork
Barbell Complex

Strength:
Clean and Jerks
Level 1: Heavy 3 /  Technique
Level 2: 4 x 2 (Build)

WOD:
“Surfer on Acid”
3 Rounds
400m Run
21 Burpees
*Courtesy of CFNE

Hump Day Pump:

Front Squat 3 x 3 (Build)

Strict Press 3 x 7 (Build)

4rds
10 Front Plate Raise
6 Seated Incline DB Curls