Saturday

 LAYNo

LAYNo

CrossFit Intro
7:00am
Strength/ Skill
deadlifts

Wod. 
10mins
5 Rounds
7 Wall Ball
14 Swings
5 Rounds
14 wall ball
7 Burpee o ball

CrossFit PERFORMANCE
8:00am
400m Farmers Carry 24/16
15 Front Squat 195/125 (racked)
80 D/Unders
15 Split Jerk 135/95 (racked)
400m Row
15 Power Snatch 135/95
80 D/Unders
7 Rope Climbs

PERFORMANCE = Mobility
2min Per Move
pigeon
lizzard
iron cross
couch
ankle
childs pose
 

CrossFit Health
9:00am
Complex:
5 Rounds to max on the 2 mins (10mins)
2 Snatch High Pulls
1 H/P Snatch
1 H/ Snatch

WOD Capped 18mins
35-30-25-20-15-10-5
 KB Snatch 24/16
 KB Goblet Squat 24/16
 T2Bar
 Push Ups