122915-Wednesay-CrossFit

The Black Wolf Weightlifting program will be returning on January 11th. Sessions will meet on Monday and Wednesday evenings from 6pm to 8pm with additional work to be completed on the weekend. Sessions will focus on reputation with the main lifts (snatch, clean and jerk) with the addition of accessory work focusing on building a better physique and protecting the joints from injury. More details to come!

 

EMOM: 1-2-3-4 Thrusters (135#/95#)

1 the first minute, 2 the second. One they complete 4 they rest 1:00. 

3 Rounds 

 

MetCon: 10-9-8-7-6-5-4-3-2-1

Back Squat (135#/95#)

Bar Burpees