Wednesday- Slap Happy

CrossFit 

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)


Sweat-X

4 Rounds of:
10 DB Bench Press
10 ea. Single Leg KB Deadlifts
20 sec. ea. Side Plank

10-8-6-4-2 of:
Cal. Anything
DB Hang Power Cleans
DB Front Squats


Open Prep

1. Class WOD

2. Accessory Work
3 Sets:
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts

3. Row Recovery
3,000m Easy Row