Friday 6.14.19

Tomorrow will be the Grand Opening for No Excuses CBD. This will be a morning of free CBD samples, free CrossFit classes, a mobility clinic, body composition tests, and samples from Fresh N Fit Cuisine.

Essentials:
A.
4 sets
Squat Snatch From Hang just above Knee x 3 reps
On the 2:30
Empty Barbell or very light weight and keep speed under the bar priority

B.
3 sets
Row x 40 cal
Wall Ball x 20 reps
Front Squat x 5 reps
Shoulder to OverHead x 5 reps
Front Squat x 5 reps
On the 10 min Marks
*Every set increase weight by 10#on Barbell*

Fitness:
A.
4 sets
Squat Snatch From Hang just above Knee x 3 reps
On the 2:30
Build in weight but keep speed under the bar priority

B.
3 sets
Row x 50 cal
Wall Ball x 20 reps 20/14
Squat Clean x 5 reps (Singles)
Shoulder to OverHead x 5 reps
Front Squat x 5 reps
On the 10 min Marks
First set (135/95) Second Set (145/100) Third Set (155/105)
RX+(165/115)(175/120)(185/125)