FRIDAY 170623

Station Rotation at Krav Maga

One Minute “On” Followed by One Minute “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Battle Ropes
GHD Sit-up
Peg Board
Slam Ball (45lb. / 30lb.)

Rest as needed then at HQ,

As Many Rounds As Possible in 5:00 of,

Squat, 30 Repetitions
Hand Release Push-up, 15 Repetitions
Hang Power Clean, 3 Repetitions (165lb. / 105lb.)

Note: Today’s HQ training session is an old school CrossFit HQ “test” of both strength, speed, and gymnastic endurance. A great goal is to Rx’ the session, and achieve 4 or more rounds.

5:00 PM Crew following “Nicole”

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

Gymnastics Class (5:00 PM – 6:00 PM at HQ and Krav Maga)

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