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8:00    Yoga for Mobility

9:30 AM     “Goat” Work : Work on your Goats with Coaches!

10:30AM     ALL Levels CrossFit Conditioning Class (Hint, it’s a “Girl” WOD today 😉

BARBELL CLUB AND COMPETITOR

A. Front squat @20X1; 2,2,2,1,1; rest 2-3 min
B. Squat Clean & Split Jerk
5 sets:
3 reps 65%
3 reps 70
2 reps 75
2 reps 80
* reset b/t reps and rest 2mins b/t sets
C. 3 sets of:
1min AMRAP
wall ball 20/14#
***rest 1***
1min AMRAP
burpee box jump over 24/20”
***rest 1***
+
for time:
row 500m
30 pull-ups
run 400m
20 pull-ups
row 500m
10 pull-ups