Fri 9- 16- 2016

Posted on Sep 15, 16

Warm Up:

run or row
3 rounds
10 GHD BE
10 PVC OHS
10 Squat jumps
Strength:
Back Squat
5-4-3-2-1
*last one should be >90%
*20 min time cap
WOD:
5 ROunds
5 Thrusters 115/75
10 BOTB
15 BJ 24/20

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.