*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

Pre Class:

1) 5 sets of:

250m Ski Erg

500m Row Erg

1000m Bike Erg

Rest 3 minutes between intervals. Goal should be consistent, hard efforts for all 5 rounds.

WOD:

2) Back Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build to a heavy set for the day.

3) Front Rack Front Foot Elevated Reverse Lunges: 5/side Every 2:00 x 5 sets

Foot elevation should be 2-4″. Start with no weight if needed. Perform all 5 reps on 1 side before switching to the other.

4) AQAP:

400m Run

40 Deadlifts 135/95

400m Run

30 Hang Power Cleans 135/95

400m Run

20 Front Squats 135/95

Extra Work:

5) D-Ball Bear Hug Hold Good Morning: 4 set of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE