Endurance

At the box at 8AM

Kids

9:15AM-9:45AM
10:00AM-10:45AM

CrossFit

Strength/Olympic Weightlifting

Split Jerks
5 rounds of 5 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) – empty bar
5 rounds of 5 empty or light split jerks
5 sets of 3 medium weight split jerks (<70% 1RM if known)

WOD

As a team of 3, 3 rounds each with one person working at at time
18 Wall Balls
12 Dumbbell Push Jerks
2 Rope Climbs

Beginner: 14 to 10’/10 to 9′; 20/10s; 4 seated to standing and back to seated rope pulls
Intermediate: Rx WB; 35/20s; Climbs to 12′
Advanced: 30/20; 50/35s; Rx
Competitor: 30/20; 50/35s; Legless RC

Competition

EMOM 32
1: 200m run
2: 15 Thrusters, 35-40% 1RM
3: 200m run
4: 20 Shoulder to overhead
5: 200m run
6: 15 Front Squats
7: 200m run
8: 10 Burpees (Bar facing)
*Same barbell