SWOD Friday 10.11.2019

** Long Weekend Gym Hours **
Friday: Regular Class Times
Saturday: Regular Class Times with 11:30am for Open Workout 20.1
Sunday: Regular Class Times
Monday: 9:00am CrossFit Lite, 10:30am, 11:30am, 4:30pm Only

Accessory Work:

A. EMOM x 15 minutes
Min 1: KB Deadlifts x 20 reps (32/24kg)
Min 2: DB Box Step Overs x 10 reps (50/35) @ 24/20″
Min 3: Assault Bike x 15/10 Cals

B. 3 sets of:
20 Hollow Rocks
– Rest 30 seconds –
20 Med Ball V-Ups
– Rest 30 seconds –
20 Alt V-Ups
– Rest 90 seconds –