Warm-up
Tabata Alt.
Air Squats
Lat hops
Lunges
Sh.Taps ( plank )
Focus:
Cleans-
High Hang
Mid hang
1 Inch above
1 Inch below
Cleans
7 sets on 90s
WOD:
14 min Cap
For Time:
100 Db or sandbag Hang Squat cleans
EMOM – 6 Reverse alt lunges (front rack)
Finisher:
Tabata Russian Twists
Class Times and Meeting IDs:
6:00am
CrossFit Indestri
854-5183-7151
10:00am
Neuse River CrossFit
898-9753-1752
12:00pm Pump Sesh
Kevin Ogar
818-9115-2834
1:30pm
CrossFit WatchTower
844-0962-9525
4:30pm
Neuse River CrossFit
870-5173-2193
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