Warm Up:
400m Run (or Equivalent)
Then
15x Pass Throughs
15x Reverse Grip Pass Throughs
Then
3 Rounds:
15x Banded Good Mornings
10x Samson Stretch Lunges
5x Walk Over Plate Push Ups
Focus:
5x E2MO2M:
5x Bent Rows @ 5154 Tempo
WOD:
For Time
60x Deadlift
45x Hang Power Cleans
30x Push Jerks
*100M Run Every Break & Then Switch to next Movement
Finisher:
AFSAP
100 AbMat Sit Ups (Weighted or Versus Bands Options)
Class Time & Meeting IDs:
6:00am
CrossFit Indestri
842 0887 2386
10:00am
Neuse River CrossFit
858 0241 7654
12:00pm- Pump Sesh
Kevin Ogar
865 8628 8559
1:30pm
CrossFit WatchTower
862 4809 3471
4:30pm
Neuse River CrossFit
842-5333-5342
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