4/8/15 – Thursday PM Schedule

RANT

This week’s Mobility Class will be canceled, as well as 7:30pm All Levels on Thursday.  Apologize for the inconvenience!

CrossFit Performance

STRENGTH

A. Leg Raises – Collect 40 reps

METCON

21-18-15-12-9-6-3

Strict Pullups/Ring Rows

HR Pushups

CrossFit Fundamentals

SKILL

Deadlifts, 3×10

METCON

18 min EMOM

0:00 – 1:00 – 10 Deadlifts

1:00 – 2:00 – 10 Box Jumps (24/20)

2:00 – 3:00 – 10 Burpees

Strength Class

A. Banded Front Squats, 10×3, rest :90

B. Split Jerk – work up to heavy double

C. Eccentric Ring Dip into MU transition – collect 20 reps