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CrossFit 2311 was born out of our desire to build something together, as a family, that would reflect our values and fit with our commitment to serving others.

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WORKOUT OF THE DAY

Workout of the Day 1.23.17

Warm Up
5:00 Dynamic WU
Then,
With an empty bar:
5 Sn Grip Deadlifts
5 Muscle Snatches
10 Goodmornings
10 Back Squats
*Add some weight and repeat "\
Then,
X-Band Walks x 2 sets:
10 steps in each direction

Strength
Power Snatch Complex x 6 sets. Rest 90s.
1 Sn Grip Deadlift
1 Power Snatch
2 OHS
- Add weight each set or work technique
- Adv. Work up to a max

Metcon
"Isabel"
30 Power Snatches (135, 95) for time
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
7:00 Cap
Beginner Metcon
AMRAP 6:
6 Cals Assault Bike or 6 Burpees
10 Deadlifts (95, 65)

Accessory
Banded Leg Curls 50-100 ea.