WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

CrossFit Essentials

6pm

StoneWay Endurance

4pm

WOD

Strength

Snatch Pull -(using 3RM); 90% x 3 x 3

Clean & Jerk – (using 1RM); 80% x 1 x 3

Metcon

1 rounds of:

1 minute of Air Squats

1 minute of Leg Raises (hands under butt)

1 minute of Medball Cleans

1 minute of Plank (hands or knees)

1 minute of Lunges w/twist

1 minute of Front Squats (w/medball)

1 minute of Sit-ups

1 minute of Wallballs

800m run

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