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