*Fresh Smiles Conshy 5k April 26th: Come check us out there!
*Paleo Pot Luck – Friday, May 2nd @ CFC at 7:30pm
*Spring Cleaning Charity WOD
Conshohocken, Fort Washington – CrossFit
Question of the Day: What do you think your inner spirit animal is?
6 x Shoulder Dislocate w/ Samson Lunge
3 x Groiner Squat
25 x Jumping Jacks
Mobility: Squat / Front Rack
1 x Deadlift
1 x Hang Squat Clean
1 x Front Squat
1 x Split Jerk
2 x 1 w/ Barbell
2 x 1 @ 50% of Clean
3 x 1 Progressive starting at 60%
Goal: Speed under the bar. Responsible squat in the bottom of the catch.
Score: Heaviest complex.
75 x Burpee
Goal: Grinder, push. Lactic acid training.