Coached Classes:
CrossFit at **6:00a (min. of 4 required. Text the coach by 9:30pm)
OPEN Gym at **10:30a – 4:15p (OPEN Gym)
CrossFit at 4:30p
CrossFit at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work.
Skills and Drill:
Warm Up
Mobility: Front rack, hamstrings, glutes, chest
Clean and Jerk Warm Up:
1. 5 Clean deadlifts, full extension with shrug at top
2. 5 Hang power cleans
3. 5 Push press
4. 5 Push jerk
WOD: For Time:
- 50 Cal Assault Bike
- 25 Power Snatch (135/85)
- 5 Rope Climbs
- 50 Cal Assault Bike
- 25 Deficit Handstand push-ups
- 5 Rope Climbs
Bench Press
- 5×2 @75% of 1rm
(Pausing 2 seconds at chest)
3×12 DB Tricep Kick Backs (12R+12L)
*No prescribed weight
AMRAP 7:
- Power Clean and Jerk
@65% of 1rm C+J