WOD

170316

Warm-up

coach led

Metcon

Metcon (AMRAP – Reps)

EMOM 10
15 double unders
5 push press R (35/25)
5 push press L (35/25)

Rest

Metcon

Metcon (Time)

10!
overhead squat (95/65)
front rack lunge

8 minute cap

Rest

Metcon

Metcon (Time)

12-9-6
hang power clean (95/65)
push press

Mobility and Recovery

Warm-up

coach led

Open GymThursday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitThursday, 5:00 pm - 6:00 pm
1/12 spaces reserved.5:00 PM CrossFit
CrossFitThursday, 6:00 pm - 7:00 pm
3/12 spaces reserved.6:00 PM CrossFit
CrossFitFriday, 6:00 am - 7:00 am
1/12 spaces reserved.6:00 AM CrossFitChristina Nikitopoulos
CrossFitFriday, 9:00 am - 10:00 am
6/12 spaces reserved.9:00 AM CrossFit
Open GymFriday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitFriday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitFriday, 6:00 pm - 7:00 pm
1/12 spaces reserved.6:00 PM CrossFit
CrossFitSaturday, 9:00 am - 10:00 am
2/15 spaces reserved.9:00 AM CrossFitSean Osborne
Open GymSaturday, 10:00 am - 11:00 am
0/15 spaces reserved.Open Gym: 10:00 AMSean Osborne
DC CompetitionSunday, 8:00 am - 9:00 am
OpenDC Competition: 8:00 AM
CrossFitMonday, 6:00 am - 7:00 am
1/12 spaces reserved.6:00 AM CrossFitChristina Nikitopoulos
CrossFitMonday, 9:00 am - 10:00 am
1/12 spaces reserved.9:00 AM CrossFit
Open GymMonday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitMonday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitMonday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM CrossFit