Wednesday 9/13/17


Announcements

Gym will reopen Tuesday 9/12
Modified hours until Friday
No 6am and No 7pm for the remainder of the week.

CrossFit Militia – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

5 min rest between first and second amrap

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

7 burpees

20 wallballs @20/14

Metcon (AMRAP – Rounds and Reps)

10 Min AMrap

7lateral bar burpees

14 deadlifts @225/155

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