Wednesday 141105


October 19.2014 007

 “People often say that motivation doesn’t last.  Well neither does bathing.  That’s why we recommend it daily.”- CrossFit

Dynamic Warm-Up-Mobility
Prepare for… 


Strength-Skill: 8 Min EMON
1 Squat Clean and Jerk @70% 1RM increase by 2.5-10lb until fail then reset.



15 Minute AMRAP of:

1 Rope climb
7 Thrusters 95/63 85/55 75/45lbs
15 Calorie Row


Competitors or athletes wanting to improve your Fitness level:
9 Minute AMRAP
30 Walking Lunges
10 Deadlift 225/155
100m Sprint
Stretch – mobility 10-15 minutes

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