Bladium Crossfit Labor Day Schedule:
We will have two classes, 8:15 and 9:15 AM. We will be doing a Hero Wod.
500 m row or 400 m run
3 rounds of:
10 air squats
10 ground to overhead with bumper
5 push ups
1-2 wall walks
Take 10 minutes to do:
5x5 SDHP working up to workout weight +
5x10 lateral jumps over bar
5x10 KB snatches working up to workout weight.
4 rounds for time:
10 SDHP 95/65
20 KB snatches 24/16kg (sub DB 50/35) only if you don't have proper KB technique.
30 lateral bar jumps
10 rounds on the 90 sec.
Cleans, 1 clean shrug-1 hang squat clean-1 squat clean.
5 rounds of:
10 CTB pullups
5 Evil Wheels