Gym – CrossFit

Grace to all who love our Lord Jesus Christ with an undying love.
—Ephesians 6:24

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Warm-up

20 minutes

5 of those minutes spend on ski, row, or bike

5 inchworms

5 spiderman lunges

5 ohs (add weight ea time around)

5 cossack squats

5 push ups

5 beat swings

5 power snatch

Bench Press (5,5,5,5,5)

12 minutes to establish a 5RM for the day

Metcon (2 Rounds for time)

2 Rounds for time

21-15-9 (7 minute cap)

Front Squat #115/75

Lateral Burpee over Bar

rest 3:00

9-15-21 (7 minute cap)

Lateral Burpee over bar

Front Squat #115/75