Fri 4- 22- 2016

Posted on Apr 21, 16

Warm Up:
run or row
couch stretch accumulate 1:00 per side
3 rounds empty bar
10 DL
10 muscle cleans
10 push press
Skill:
Power Clean
8 min EMOM
2@75-80%
WOD:
3 min AMRAP
400m row
30 SH2OH 95/65
40 abmat situps
30 BJO’s
2 min rest
6 min AMRAP
400m row
30 SH2OH 95/65
40 abmat situps
30 BJO’s
2 min rest
For time:
400m row
30 SH2OH 95/65
40 abmat situps
30 BJO’s

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.