WOD:
5am, 6am, 9am, noon, 4:30pm

CFPB Bootcamp:
8:45am

NO 5:30pm or 6:30 CLASS

Friday Night Lights at Crossfit SoCo-
6:00pm

WOD:

A)
10 min EMOM
2 pos. clean (above knee & below knee)
Starting @50% of max and increasing load each round
5min EMOM
1 clean 80-90%

B)
Front squat
Every 90secs for 5 rounds do-
4 front squat 80%
Then
Every 90secs for 3 rounds do
3 back squat @ 80%

C)
6min EMOM
8 front rack lunges, alternating 115/165
20 bar hops (there and back =1)

Extra Credit & oly extra credit
3-5 rounds of:
15-20 GHD sit-ups
8-10 glute ham raises

CFPB Bootcamp:

Strength
10min EMOM
3 hang squat clean
5 min EMOM
3 power jerks

Conditioning
10 rounds of-
10 lunges
10 lateral bar hops (there and back =1)
5 burpees

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