Wed 8- 2- 2017

Posted on Aug 1, 17

Warm Up:

Run or Row

3 Rounds

10 med ball slams

10 med ball cleans

10 russian twist w/ med ball

 

Strength:

Power Cleans

Touch & Go

Rest 2 mins between sets

Set 1- 70- 75%

Set 2- 75- 80%

Set 3- 80- 85%

Set 4- 85%+

 

WOD:

10 min AMRAP

10 Snatches (75/55)

10 Air Squats

10 Hang Power Cleans (75/55)

rest 3 mins

then

800m run for time

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.