Friday Night Lights theme is… NEON!! Wear anything neon on Friday to earn points for your team!
Open WOD starts at 5pm! Cone as soon as you can. We will have the Open WOD at all normal class times, except 4:30pm, if you need to do it earlier.
WARMUP
8 min AMRAP
1 min cardio
10 Air Squats
10 Ring Rows
10 Sit-ups
Then…
BB Warmup + Hang P Clean
STRENGTH
Front Squat (build to a moderate weight)
5×5
T2B (or Hanging Knee Raises or V- Ups)
5×5 unbroken
WOD
For Time:
10-1
Front Squats 95/65 65/45
1-10
Hang Power Clean
STRICT 12 Minute Time Cap
OPTIONAL POST WOD
5 min Row
CrossFit Reserve 