*Come in early to do 5 minutes on the bike or

rower

GROUP WARM-UP
Trainer-led bar path drills

BARBELL
5 x 2 push press + pause split jerk @ 50 – 60%
www.catalystathletics.com/exercise/410/Pause-Jerk/

3 x 10 Back squats 60%

ALTERNATE BARBELL
5 x 5 push press

3 x 10 Back squat or sandbag squats

STRENGTH
3 sets of:
10 Bench press
8 each arm alternating dumbbell rows with 2-sec pause
yooying.com/p/1487130474093649868

MIDLINE
300m sandbag carry

MOBILITY:
1:00 box stretch
1:00 each side twisted cross

HAPPY BIRTHDAY TORI! 

Sweat-y Saturday 

Don’t forget about our special Sweat session, led by Jill Wheeler, tomorrow at 10 AM. $10 drop-in fee for CrossFit members; $15 for non-members.