8am, noon, 4:30(Open Gym), 5:30, and 6:30pm
Extra Reading
Why barbells are better than machines.
Shoulder Press (3x3x3x3x3)
80%
*30 second Static Holds between each round
*30 second Static Holds between each round
CrossFit WOD (AMRAP – Rounds)
9 Minutes
20 KB Snatch 24/16
10 GHD Sit Ups
10 Burpees
20 KB Snatch 24/16
10 GHD Sit Ups
10 Burpees