WOD

170519

Warm-up

coach led

Strength

Front Squat (1-1-1-1-1)

10 minutes to build to a heavy single.
Start at 60% and build.

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Mobility and Recovery

CrossFitThursday, 6:00 am - 7:00 am
0/12 spaces reserved.6:00 AM CrossFitTiffany Foster
CrossFitThursday, 8:00 am - 9:00 am
6/16 spaces reserved.8:00 AM CrossFitRafael Emanuel
Open GymThursday, 4:00 pm - 5:00 pm
1/12 spaces reserved.Open Gym: 4:00 PM
CrossFitThursday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitThursday, 6:00 pm - 7:00 pm
2/12 spaces reserved.6:00 PM CrossFitRafael Emanuel
CrossFitFriday, 6:00 am - 7:00 am
1/12 spaces reserved.6:00 AM CrossFit
CrossFitFriday, 8:00 am - 9:00 am
4/16 spaces reserved.CrossFit: 8:00 AM
CrossFitFriday, 9:00 am - 10:00 am
0/12 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
0/15 spaces reserved.9:00 AM CrossFit
CrossFitSaturday, 9:00 am - 10:00 am
4/20 spaces reserved.CrossFit: 9:00 AM
Open GymSaturday, 10:00 am - 11:00 am
0/15 spaces reserved.Open Gym: 10:00 AM
ElementsSaturday, 10:00 am - 11:30 am
0/6 spaces reserved.Elements: 10:00 AM
WeightliftingSunday, 10:00 am - 11:30 am
0/10 spaces reserved.Weightlifting: 10:00 AM