Beginning today, the 6:30 class is moving back to traditional CrossFit. You can still get accessory lifting work by setting up something with Joey!

STRENGTH

Overhead Squat 4 x 4

DB Bkx Step Up 4 x 4 each leg

Hold a single weight on one side and step with opposite side .

CONDITIONING

Every 2 Min for 14 Min

2 Snatch (165/115)

12/10 Calorie Row

Rest remainder of 2 min

Compare to 1/15/20

CORE/MOBILITY

Barbell Flutter Kicks 50 Reps

1 Min Twisted Cross

1 Min Butterfly

WORKOUT OF THE DAY