WOD

Front Squat
5 x 5

Bulgarian Split Squats
3 x 8

Abs

10 Minutes of MU or Pull Ups work

For Time:
1000m Row
3 Rounds
10 HSPU
15 Push Press
20 Squats
Run 800m

Power Clean + Hang Power Clean

AMRAP in 15 min:
4 Ground to OH
8 T2B
6 Lateral Ball Slam
Rest

Front Squat

Good Morning + Reverse Lunge
3 x 8

Barbell Hip Thrust
3 x 10

AMRAP in 30 minutes:
400m Run
15 Push Ups
40 KB Swings
15 Pull Ups
DU’s

CrossFit Kids, Monday at 4:30.

Bench Press
4 x 6

For Time:
30 Cal Row
20 DB Thrusters

9AM – Nutrition Seminar with YQL Nutrition .
Please bring an extra chair if you’d rather not sit on a bench or box.

10 Minutes of Handstand Work

EMOM in 16 minutes
1) 10 Burpees
2) 3 Power Cleans

Sunday 9am – Nutrition Seminar with YQL Nutrition .
Please bring an extra chair if you’d rather not sit on a bench or box.

Back Squat w/ Bands

4 Sets
8 Pull Ups
Length Seated Rope Pull
Lap DBall Carry

Hip Circle Glute Bridge
4 x 20

Need to know today how many people to expect for the Nutrition Seminar with Robyn Stewart .
Sunday at 9am.  Please sign in online
Let Suz know if you are brining extra people.

AMRAP in 10
100 Cal Row
50 RKB Swings
Max Reps KB Clean & Jerk

AMRAP in 10
30 KB Clean & Jerk
50 RKB Swings
Max Cal Row

AMRAP in 10
800m Run
30 KB Clean & Jerk
Max Reps RKB Swings

Nutrition Seminar with Robyn Stewart this Sunday at 9am. Please sign in online so we know how many people to set up for. Let Suz know if you are brining extra people.

Press

For Time:
21 Overhead Squat
15 Toes to Bar
15 OHS
12 T2B
9 OHS
9 T2B