6161 E Main St
Farmington, NM 87402
(505) 801-9603
Wodify

WOD 02/06/15 Free Friday

February 05, 2015

Pause bench: Heavy set of 3, 1 second pause

WOD: For time:
10 Muscle ups
10 Hanging cleans (135/95 lbs)
8 Muscle ups
8 Hang cleans
6 Muscle ups
6 Hanging cleans

Post WOD mobility: Pec smash/stretch or athlete’s goat

11:00 Strength Class  DYNAMIC LOWER
Lift: Box Squat Below parallel 60% Bar, 25% Chain 10×2
Accessory work: 6 x 1 deadlifts @ 40% bar, 30% band, 3 x 25 Dimmel deadlift,
3 x 24 goblet squat, 3 x 10 sled forward presses, 3 x 35 Sit ups
Mobility: Glut./proximal hamstring smash and stretch

All classes are open to the public today, for anyone interested in trying CrossFit for the first time. Regular classes will run at 6 am, 8:30 am, noon, 4:30 and 5:30 pm.

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