WEEKEND INFORMATION

Saturday

9:30am – Free Community Workout

Sunday

10:00am – The Hero Course at CrossFit Cedar Park

dynamic movement prep
Group warm up
2 rounds of the Coffee complex

Not for speed. For quality.

5 snatch
5 oh squats.
Add weight
5 power cleans
5 front squats
5 power jerks
10 back squats
10 Romanian dead lifts

Rest / repeat

wod
Run 400 meters
3 snatches

Rest as needed

Run 400 meters
2 snatches

Rest as needed

400 meter sprint
1 snatch

Rest

400  meter sprint
1 snatch

Score splits and weight.
Mad mobi
Calf stretch
Press ups
Shoulder Bully
Thoracic extension